The 307 PROGRAM
WORKOUT OF THE DAY
A
3 Rounds
Run 1 lap
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
B
20 min EMOM
1 Snatch
*Choose power or squat and keep it consistent throughout
C
With a partner
3-6-9-12-15-18-21-24-27-30
Synchro Plate ground to overhead (45/25lb)
Run 1 lap together
1 Rope climb each
*10 total rounds. 3 plate, 1 lap, 1 climb - 6 plate, 1 lap, 1 climb etc ...
A
25 single unders
2 rds
5 inchworms
20 deadbugs
Then
50 single unders
Then
10ea Single leg deadlifts, unweighted
1 min adductor rolling
10ea Single leg deadlifts, barbell or pvc
1 min hip flexor rolling
10ea Single leg deadlifts, barbell or pvc
1 min IT band rolling
(15-20 min)
B
Single Leg Deadlifts
5x5 each leg
(15 min)
C
Every 1:30 x 6 rounds
75 single-unders
15 deadlifts (225/155lb)
A
20 cal ride
2 rds
With a partner, about 8-10' apart
10ea Med Ball Chest passes
10ea Med Ball Side tosses R
10ea Med Ball Side tosses L
10ea Med Ball Keg toss (between the legs)
10ea Med Ball Squat + Throw
(10-15 min)
B
Hand over hand Sled pull
5x 50'
Alternate with
5x 25 Pushups
(15 min)
C
Buy in:
3 min ride (max cals)
3 rounds
20 wall ball (20/14lb)
40 MB russian twists
Cash out:
3 min ride (max cals)
(20 min)
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)
