The 307 PROGRAM
WORKOUT OF THE DAY
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)
A
3 Rounds
50 single unders
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)
B
5x2 snatch balance
then
8 EMOM
1 high hang squat snatch
1 mid-thigh squat snatch
1 squat snatch
(20 min)
C
AMRAP 15 min
5 OH squats (155/105lb)
15 wall balls (30/20lb)
Row 250m
