These 3 just happen to be of extremely high value...
-Option A -
Warm up:
3 rounds of:
5 Pullups
10 Pushups
15 Squats
Work:
"Running on Empty"
4RFT of:
400m run
20 box jumps @ 24" / 20"
15 ring dips / bar dips
10 knees to elbows
SOURCE
-Option B-
Warm Up:
3 rounds of:
200m Run
100 Jump Rope
20m High Knees
20m L Karaoke
20m R Karaoke
Work:
Find Back Squat 1 RM, then...
"Death By 10 Meters"
10 meter sprint, on the minute every minute, add 10 meters each minute.
Set up 2 cones 10 meters a part, and add one length each round.
You are to add 10 meters each round until you can no longer start on the minute.
Score is last complete distance in meters ran.
SOURCE
Post your circuit time or meters to comments
3 RDS FOR TIME
ReplyDeleteBARBELL COMPLEX @ 95 PLUS 400M RUN
13:14
Work up to 1RM Back Squat:
ReplyDelete45 x 10
95 x 8
115 x 6
155 x 4
205 x 2
225 x 1
247 x 1
262 x 1
267 x 1 (goal was 265)
272 x 1 PR
(I haven't done this lift at a 1RM in 10 or 11 years and have no idea what it was back then)
Then, SMMF of:
100 Front Squats @ 135
22,18,14,10,12,15,9
Not for time, about 20 minutes
I'll have to do "death by 10 meters" this weekend.