RECREACTIONAL TRACK SAMPLE

DAY 1

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DAY 1

Warm-up:

3 min Row/Run/Bike

+

3x

8R/L Single-leg Glute Bridges

30sec Bottom of Squat Hold

8R/L Staggered Barbell Good-mornings

30sec Pancake Stretch

8R/L Bulgarian Split Squats 

Strength I:

Front Squats 

5x5 @ build to heavy 5-rep for the day

Rest as needed b/t sets. 

Strength II:

Deadlifts

8 @ 60%

6 @ 70%

4 @ 80%

AMRAP @ 75%

Rest 2 min b/t all sets

NOTES: Percentages based off of 1-rep max.

Metcon:

3RFT:

15 Bar-facing Burpees 

9 Deadlifts @ 185/125lbs

12 Bar-facing Burpees 

12 Deadlifts @ @ 135/95lbs

Rest 2 min b/t rds

NOTES: Scale deadlift weight in order to perform the prescribed reps without breaking.