The 307 PROGRAM
WORKOUT OF THE DAY
A
25 jumping jacks
20 squat jumps
15 mountain climbers, each side
10 strict situps
5 cartwheels
Split squat warmup
1x10 each leg
1x8 each let
1x6 each leg
2x4 each leg
*Start with either no load or empty barbell and increase in weight.
(20 min)
B
Front Rack Split squats
2-2-2-2-2
*2 each leg per set
(20 min)
C
For time
100 Heel taps over paralette
Every time you break, perform 10 lateral jumps over the parallette
*use a parallette, roller, hurdle or kb
(5-10 min)
A
Run 2 Laps
Lengths of the rack:
Up and over the fence
Walking knee pull to chest
High knees
Long walking lunges w/ twist
Butt kickers
Run 2 Laps
10 Ring rows
10 kb deadlifts
10 kip swings
10 kb russian swings
10 pullups
10 kb swings
(15-20 min)
B
Turkish Getups
Work to heavy
*Use small jumps in weight and accumulate reps
(15 min)
C
Helen
3 rounds
400m run
21 KB swings (53/35lb)
12 pull-ups
*15 min timecap
A
1 min row
20 air squats
Pigeon stretch
1 min row
5 inchworms + 1 push-up (add 1 push-up each inchworm)
Bootstrap stretches
1 min row
10 barbell standing up right rows + 10 strict press
Under the body thoracic stretch
(10 min)
B
Find heavy complex
3 Hang Power Clean
1 Jerk
3 Back Squat
(20 min)
C
3 rounds
9 hang power cleans
6 jerks
9 back squats
Rest 2 min between sets
Each new set, add load: 70,75,80%
(20 min)
A
3 Rounds
100' sled push
10 double KB deadlift
20 A Jumps to green sprinkler box or plates
50' handstand walk, or 10 inverted around the worlds on wall
B
4 Rounds
6 deadlift @ 65% 1 rep
6 box jump overs
*rest to recovery between rounds
C
Partner Shared Burden
150 double-unders
100 wallball sit-ups
75 thrusters (95/65lb)
Run 400m together with wallball (20/14lb)
100 double-unders
75 wallball sit-ups
50 thrusters(95/65)
Run 400m together with wallball (20/14lb)
75 double-unders
50 wallball sit-up
25 thrusters (95/65)
Run 400m together with wallball (20/14lb)
