Circuit Training – Sun, Dec 18

Announcements

Friday 9th NO 5:30pm

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

5 STATIONS

2 min TASK

immediately into…

4 min AMRAP

immediately into…

2 min TASK

immediately into…

60 sec CORE __________________________________________ STATION #1

TASK: 350-450Meter Ski Erg

AMRAP:

20 Goblet hold lunges

10 Burpee

20 Mountain climbers

CORE: Hollow Hold

STATION #2

TASK: 350-500 Meter Row

AMRAP:

10 DB Thruster

15 DB S2OH

20 Hanging leg raises

CORE: Slam Ball Russian Twists

STATION #3

TASK: 10-15 DB Man Makers

AMRAP:

10 Barbell bent over row

10 Barbell RDL

10 Barbell hang clean 95/65… 75/55

CORE: Plank Hold

STATION #4

TASK: 15-20Assault Bike Calories

AMRAP:

10 Wallball

10 Push up

20 Double under (40 single)

CORE: Hollow hold flutter kicks

STATION #5

TASK: 25 Burpee

AMRAP:

10 Bench press – athlete choice of weight (DB ok also)

10 Bench dips

10 Alternating Pistols (assisted or air squat)

CORE: Ab-mat sit-ups