The 307 PROGRAM
WORKOUT OF THE DAY
A
100 single unders
then
50' single arm farmers carry
10 split leg good mronings with bare bar (each leg)
50' single arm farmers carry
10 bent over rows, each arm
50' walk KB OH
10 american KB swings
50' walk KB OH
10 burpees over KB
(10 min)
B
5x 1 Push Jerk + 1 Split Jerk
then
5x 1 Split Jerk
(20 min)
C
20 min AMRAP
50 russian kb swings (24/16)
40 straight leg abmat situps
30 box jump overs (24/20in)
20 parallete pass-throughs
A
10 min coach led warmup
B
Every 3 min for 4 rounds
4 power cleans @ 60%
3 power cleans @ 65%
2 power cleans @ 70 %
1 power clean @ 80%
(15 min)
C
3 rounds
35 double unders
20 front squats (115/75lb)
1 min plank hold
(12 min)
D
8 Rounds
:15 second L-Sit Hold
:15 second rest
A
Run 2 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(10 min)
B
5x2 snatch balance
then
8 EMOM
Min 1: 1 hang squat snatch
Min 2: 5 Ring Rows with pause + 5 ring dips
(25 min)
C
15 min AMRAP
1-2-3-4-5
Squat snatches (135/95lb)
Muscle-ups
*After performing the set of 5 muscle ups, start back over at 1 squat snatch
A
3 min cardio of choice
then
2 Rounds
8 renegade rows
(pushup, row, row =1)
10 box jump overs
12 Russian swings
:30 HS hold on wall
(10 min)
B
14 min EMOM
Min 1: 5-10 strict pullups
Min 2: 3-10 strict hspu
C
5 rounds
1 Lap run
10 push-ups
10 DB devils press (50/35lb)
10 DB SA OH lunges
(15 min)
