Circuit Training – Sun, Jan 15

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

1:00 Bike Row or Ski erg

into

2 Rounds

10 Air squat

20 Jumping jacks

10 Walking lunges

20 Mountain climbers

10 Ab sit ups

into

1:00 Bike Row or Ski

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CONDITIONING

5 STATIONS

2:00 TASK

4:00 AMRAP

2:00 TASK

1:00 CORE

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STATION 1

TASK

400m SKI

AMRAP

20 Jump squat

20 Wallball

20 V-ups

CORE

HOLLOW HOLD

STATION 2

TASK

500m Row

AMRAP

15 Ball slam

15 DB PUSH UP

5 Devil press

CORE

Slam ball Russian Twist

STATION 3

TASK

20 MAN MAKERS

AMRAP

10 Barbell Hang clean and press 75/55

10 Barbell bent over row

10 DB Sit up to shoulder press

CORE

PLANK HOLD

STATION 4

TASK

20-25 Calorie Bike

AMRAP

10 Alt. DB Snatch

10 DB Goblet squat

10 each side Single leg glute bridge

CORE

Bicycle Crunch

STATION 5

TASK

20 DB Burpee ( stand with DB )

AMRAP

15 DB Floor press

15 DB Seated z press

10 Alternating Pistol or assisted pistol

CORE

MOUNTAIN CLIMBERS