Circuit Training – Sun, Dec 4
Great Woods Fitness & Performance – Circuit Training
Metcon (No Measure)
4 STATIONS
8 min @ each station
Rest 2 minutes between stations
STATION #1
Two rounds of:
300/200 Meter Ski Erg
10 Burpees
20 Dumbbell Thrusters
After two rounds complete, In remaining time, max reps Front Rack Dumbbell Squats
STATION #2
Two rounds of:
300/200 Meter Row
20 Kettlebell Goblet Squats
20 Kettlebell Swings
After two rounds complete, In remaining time, max reps Kettlebell Sumo Deadlift High-Pulls
STATION #3
Two rounds of:
15/10 Assault Bike Calories
10 DB box step over
20 Box Jumps
After two rounds complete, In remaining time, max reps ab sit up or GHD sit-up(for performance style athletes only)
STATION #4
Two rounds of:
28 Wall Ball Shots
16 Alt DB snatch
14 Push Ups
After two rounds complete, In remaining time, max reps Single arm DB Oh lunges (can switch arms as needed) scaled- dual suitcase hold lunges