The 307 PROGRAM
WORKOUT OF THE DAY
Weekly Warm Up: 5 Scorpions ea. side, 10 Knees-to-Elbows, 10 Medball Squat Cleans, 10 KB Swings
Strength: Front Rack Lunges 3x10-12
WOD: Partner Throwdown Wod #2
12 minute AMRAP (Only one partner can work at a time)
50 Deadlift (225/155)
Each Sprint 1 Lap
50 Toes to Bar
Each Sprint 1 Lap
50 Overhead Squats (135/95)
Each Sprint 1 Lap
Max Muscle Ups in remaining time
REC: With a partner, 10 rounds for each person: 10 Clapping Push ups while partner does max double unders
Technique: 5 x 5 Hang Squat Cleans with Sandbag (2 bags - 90# / 1 bag - 45#)
Working with a sandbag is a great way to strengthen the extend/shrug transition into the drop of the squat/catch. Really focus on those points as you go through these reps.
WOD: Partner WOD (Though this can just as easily be performed solo)
2nd athlete cannot perform any movement until the first athlete has completed all reps of that same movement.
16 Minute AMRAP
3 Clean & Jerks (165/105)
5 Ring Dips
5 Hand Stand Push Ups (scale to 3 Wall Walks)
Without resting, move directly into...
4 Minute AMRAP
Max Reps of Muscle Ups (scale to 1 Chest to Bar Pull Up & 1 Ring Dip. Must be performed consecutively.)
Score is total number of rounds completed + total completed muscle Ups.
REC: 25 Reverse Hyper and 25 Knee Jumps
Skill: Work on Squat Snatches for Ten minutes. Focus on a good set up every rep.
WOD: Partner WOD for Time
If you have a team of 3: One person rests, One person works through the movements, one person holds a 45# plate overhead. The plate MUST be overhead for progress on the movements to be made. With one person resting all the time each person is expected to be going "balls to the wall" all of the time.
If you have a team of 2: no rest.
1K Row
100 Wall Balls (20/14)
100 KB Snatches (1.5/1)
100 Toes to Bar
PARTNER WOD!!! Find your partner now or one will be assigned to you.
Two person teams, one person works at a time.
(Rumor has it that #9 and wife are pairing up on this one to form a Mega-fitter. Calling all would-be challengers! Find a partner and see if you have what it takes to dethrone the King and Queen of CF307!)
800 M Run
100 Hang Cleans (135/95)
100 Deadlifts (135/95)
800 M Run
100 Push Ups
100 Pull Ups
800 M Run
100 OH Walking Lunges (45/35)
100 Box Jumps
800 M Run
200 DUs/400 singles
100 Burpees
REC: Foam Roller
