RECREATIONAL track 3 DAY sample 

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DAY 2

Warm-up:

10 min AMRAP for Quality

6 No-jump Burpees

6 Stationary Inchworms 

6 Double DB Seated Strict Press @ easy-moderate 

6 Double DB Bent-over Rows @ easy-moderate 

Strength I:

Barbell Push Press 

3Rds of

5 @ 70%

Rest 30sec

10 @ 60%

Rest 2 min b/t rds

Strength II:

4x

12 Bent-over Barbell Row 

12 DB Neutral Grip Bench Press 

12 DB Lat Pull-overs 

Rest 1 min b/t sets

 

Pick a challenging weight where you can maintain form and perform each set unbroken.

WOD:

EMOM x12

1st: 12/10 Cal Row or Assault Runner 

2nd: 12 Double DB Hang Power Snatch @ 30/20s

3rd: 8R/L Single-arm DB Overhead Squats @ 30/20

4th: Rest

Core: 

3Rds

9R/L Standing KB Oblique Dips @ 50/35lbs

15-20 Kipping Knees to Chest

Rest 1 min b/t rds