Tuesday Circuit

17
Oct

Tuesday Circuit

Great Woods Fitness & Performance – Circuit Training

Warm Up & Mobility

30 Seconds ski erg

10 Single arm KB press each side

10 KB rows each side

30 seconds Row

10 Goblet squat

10 KB swings

30 Seconds Bike

10 Goblet reverse lunges

10 Plank KB Drag thru

Conditioning

3 Stations EMOM 5 x 3 Rounds ( 15 minutes each station)

(every minute on the minute)

1:00 rest between each station

Station #1

1. 100-150m Ski erg/ Row

2. 15 Double Russian KB Swings

3. 15 Double KB push press

4. 15 Double KB Suitcase Deadlift

5. 45 second plank hold

Station #2

1. 7-12 Calorie Bike/ Row Calorie

2. 15 DB Thruster

3. 16 DB Curtsy lunge

4. 20 Leg lifts over DB

5. 12 DB Lateral raises + 12 DB front upright row

Station #3

1. 7-10 Calorie Row/ 40-60 Double under

2. 30-45 seconds hollow body hold

3. 15-20 Wall ball

4. 15 Barbell curls ( empty bar ok)

5. 15-20 Medball sit up