Circuit Training – Tue, Nov 15

Great Woods Fitness & Performance – Circuit Training

4 Stations (No Measure)

5:00 AMRAP

:30 seconds rest

4:00 TASK

:90 seconds transition

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Station1

AMRAP

10 DB Snatch Right side only

10 DB OH lunge RIght side only

10 DB Snatch Left side only

10 DB OH Lunge Left side only

15 Wtd. Sit up ( Medball or Slam ball )

TASK

900/800/or 700m Row

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Station 2

AMRAP

10 Lateral Burpee over rower

20 Slam Balls

15 Wall ball

TASK

1000/900/or 800m Row

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Station 3

AMRAP

15 Squat hold slam ball

30 Russian twist slam ball

15 Ring row

TASK

50/40/or 30 Calorie Bike

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Station 4

10 KB upright row Right side only

15 American KB Swing

10 KB upright row Left side only

15 Sumo stance goblet squat

TASK

50 Russian swing+25 Burpee/ or 40 Russian swing + 20 Burpee