The 307 PROGRAM
WORKOUT OF THE DAY
Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups
Strength: Overhead Squats 5x3
WOD: "Diane" (for the leaderboard)
21-15-9
Deadlift (225/155)
Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)
REC: 6 Laps of running intervals. Sprint the long sides, jog the short sides
Strength: High Hang Squat Snatch, 2 reps every :30 for 8 mins
WOD: "Patricia"
5 RFT
15 power clean
15 burpee box jumps (24)
15 OHS (95/65)
run 2 laps with 40# sandbag
*compare to 1/30/2012
REC: Coach led banded stretches
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
Weekly Warm up: 10 Overhead Squats, 10 GHD Sit Ups, 10 Reverse Hyper, 10 Pull Ups
Strength: Overhead Squat 5x5
WOD: "11.4"
10 Min AMRAP
60 Bar-facing burpees
30 Overhead Squats (120/90)
10 Muscle Ups
REC: Coach-led Ball Slam instruction 3x10
