Monday 5/4/2020

  • Tell your friends about our 21 Day ‘Tone from Home’ Challenge! This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
  • Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.

WOD 05/4/2020

Zoom WOD (Live at Noon and 6pm)


Today we have a simple, yet devastating workout- so get ready! A 1 to 1.5 mile run, sandwiched between two sets of tuck-ups. It may not sound too bad, but it’s harder than you think. The good thing here is that the 1-minute rest every 5 minutes will let you hold a quick pace. Aim for big sets on the first set of tuck-ups, to get them out of the way so you can run.

For the run, focus on rhythm, easy breathing, and relaxing any tense upper-body muscles. Move faster before each rest period in order to get in more distance before you start to walk.


200-400m Run
1-2 min Jump Rope/Jump in Place
3 rounds at an easy pace:
•30 sec Bent Hollow Hold
•10 Leg Swings ea/s/way
•10 Walking Lunges with Twist


For time:
•30 Tuck-ups
•1 mile Run
•30 Tuck-ups
Every 5 minutes -> take a 1-minute rest

ACCESSORYCore and Carry

Accumulate 4 Rounds of:
30 sec
Heel Taps
•30 sec Suitcase Hold (R)
30 sec
Heel Taps
•30sec Suitcase Hold (L)

After a focus on the rectus abdominis (six pack), we shift to the obliques in this accessory. Move smooth on the heel taps, while maintaining a half hollow position. If you start to fatigue, take time between sets. Holding a suitcase hold upright will be difficult after the heel taps, so stay focused! Don’t lean — keep the core tight and the shoulders back. Choose a weight that’s difficult, but doesn’t cause poor positioning.

Demo Videos

Jump Rope:
Bent Hollow Hold:
Leg Swings:
Walking Lunges with Twist:
Anchored Sit-ups:
Heel Taps:
Suitcase Hold:


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