Intermediate
Strength:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – 6 Front squats @ 32X1
Station 2 – 6 Kettlebell windmills (left) @ 4111
Station 3 – 6 Kettlebell windmills (right) @ 4111
Station 4 – Side plank (left) x 45 seconds
Station 5 – Side plank (right) x 45 seconds
Chipper #1:
40 Dumbbell thrusters
40 Jumping jacks
40 lateral box overs
40 Jumping jacks
40 Snatches (20 / side)
40 Jumping jacks
40 Squat thrusts
40 Jumping jacks
Chipper #2:
40 Bicycles
Sprint x 120 ft
Jog x 120 ft
30 Supinated pull-ups
Sprint x 120 ft
Jog x 120 ft
20 Triceps push-ups
Sprint x 120 ft
Jog x 120 ft
20 Toes to bar
Sprint x 120 ft
Jog x 120 ft
*Everything is double count unless specified otherwise
Beginner
Strength:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – 6 Goblet squats @ 32X1
Station 2 – 6 Kettlebell windmills (left)
Station 3 – 6 Kettlebell windmills (right)
Station 4 – Side plank (left) x 45 seconds
Station 5 – Side plank (right) x 45 seconds
Chipper #1:
30 Dumbbell thrusters
30 Jumping jacks
30 lateral box overs
30 Jumping jacks
30 Snatches (20 / side)
30 Jumping jacks
30 Squat thrusts
30 Jumping jacks
Chipper #2:
40 Bicycles
Sprint x 120 ft
Jog x 120 ft
30 Supinated inverted rows
Sprint x 120 ft
Jog x 120 ft
20 Narrow push-ups
Sprint x 120 ft
Jog x 120 ft
20 leg raises
Sprint x 120 ft
Jog x 120 ft
*Everything is double count unless specified otherwise
