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
Strength: Back Rack Lunge 3x10-12
WOD: "Bar Fight"
3 Rounds, Five minutes of work and one minute of rest
Clapping Push Ups
Chest-to-Bar Pull Ups (chest must make contact with the bar for the rep to count)
Box Jumps (30/24)
Push Press (115/75)
Back Squat (115/75)
Rest
*Scored the same way as Fight-Gone-Bad
REC: 100 Abmat Sit Ups for time
Strength: 8x1 Split Jerk
Coach will cover the Split Jerk thoroughly and athletes will start with a PVC or light weight before beginning the 8 sets. This is not to be rushed so take ample time to work on improving form while also working up to heavy.
WOD: 15 Min AMRAP
5 Pull Ups
10 Clapping Push Ups
15 Wall Balls (20/16)
REC: No REC so you can focus on learning the Split Jerk, if there's extra time, pick a weakness and work on it.
CHRISTMAS SWEATER WOD!
Wear it, Own it!
Weekly Warm Up:
10 Banded Good Mornings
10 PVC Overhead Squats
10 Strict Pull Ups
10 Sit Ups (GHD or Abmat)
WOD: "12 Days of Christmas"
Done in the same format as the song. 1, then 2,1 then 3,2,1...etc.
1 Muscle Up
2 Hand stand Push Ups
3 Bear Crawls lengths of the gym
4 Clapping Push Ups
5 Push Press (115/75)
6 Knees to Elbows
7 Pull Ups
8 Thrusters (115/75)
9 Box Jumps (24/20)
10 Abmat Sit Ups
11 Wall Balls (20/14)
12 Squat Cleans (115/75)
