Announcements

Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am

Great Woods Fitness & Performance – Circuit Training

Conditioning

Start anywhere, but go in order:

20 Goblet squat

1:00 bike

20 PVC pass thru

1:00 run ( 1-200m)

20 KB swing

1:00 row

20 banded pull apart

Conditioning

3 STATIONS

EMOM 5 @ each station

3x through before transitioning to next station

1:30 between each stations

STATION 1

1. 100-200m Run

2. 15 KB Deadlift

3. 25 Lateral Tuck jumps over KB

4. 12/9 Calorie Row

5. 20 Reverse crunch to rig

STATION 2

1. 10/7 Bike

2. :45 Hollow hold

3. 25 Goblet squat/ Wallball

4. 15 Bicep curl + 10 Press

5. 20-30 Ab mat sit ups

STATION 3

1. :45 Battle ropes

2. 12 Rear delt raise + 12 Bent over rows

3. 16 GHD sit ups

4. 20 Alt Reverse lunges

5. 24 V-ups