Zoom Program - Week of 3.30

Updated: Mar 29, 2020

Zoom program for this week!

We would love everyone to join us for our live classes Mon-Fri 8:30 a.m. / 4:30 p.m. & 5:30 p.m. as well as Saturday at 8 a.m. & Sunday at 2 p.m. Barbell only sessions will also be scheduled later in the week. During this time there will be no limits to the number of classes available for BootCamp members! Please use the member's only link found in your email to access every class!

Also, starting tomorrow, members will receive a link to access a recording of the 8:30 a.m. class to follow along with for those unable to make one of 17 available virtual classes.


Warm- Up

5 Rounds:

5 Russian Baby Makers 10 Up Downs 10 Scapular Push-ups

"Cookie Monster"


20 Single Arm Dumbbell Snatches 40 Double-Unders 20 Burpees 40 Double-Unders

If you do not have a jump rope, Jumping Jacks, Mtn. Climbers, Butt Kicks, or High Knees may be substituted and alternated as needed



For Quality:

60 Second Jumping Jacks 6 Inchworms 6 DB Strict Press 6 Broad Jumps

40 Second Jumping Jacks 4 Inchworms 4 DB Strict Press 4 Broad Jumps

20 Second Jumping Jacks 2 Inchworms 2 DB Strict Press 2 Broad Jumps

*Performed with light DB

"Kelly's House"

5 Rounds For Time

2:00 Run 30 Front Squats (65/55) -or- DB Goblet Squats 30 Lateral Hops over object (Barbell or DB)



For Time: 50-40-30-20-10: Sit-Ups 50-40-30-20-10: Pushups 50-40-30-20-10: Sumo Deadlift High Pull (DB High Pull)



AMRAP 18: 60 Double-Unders 30 Dumbbell Reverse Lunges 15 Reverse Burpees


3 Sets:

1 Minute Run 10 Lateral Jumps over Bar/Dumbbell 10 Hang Clean (empty bar) -or- Broad Jumps 10 Push Press (empty bar) - or- Single KB/DB Press 5 Push-ups


For Time:

100 Clean and Jerks (65/55) -or- Dumbbell Hang Clean & Jerk *OTM - 5 Burpees over Bar/DB


EMOM 12:

Minute 1: Bike Crunch

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 KB/Odd-Object Russian Swings

5 Rounds For Time:

2:00 Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats -or- Shoulder to Shoulder Squats

*Power Snatches Change Arms Every Rep




3 Front Plank Pushups 3 Strict Pull-Ups 3 Turkish Sit-Ups 3 Weighted Glute Bridges 6's, 9's, 12's…

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