The 307 PROGRAM
WORKOUT OF THE DAY
Skill: Hand Stand Push Up practice. Work on 3x8 if you are comfortable with this movement, or 5x3 if you are still trying to improve it.
WOD: "Unworthy" (Thanks to Gym Jones for this one)
Air Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40 (1.5/1)
Pull Ups: 20-10-5-10-20
First round=80 Squats, 40 KB swings and 20 Pull Ups
Second Round=40 Squats, 20 KB Swings and 10 Pull Ups
Third round= 20 Squats, 10 KB Swings and 5 Pull Ups
And so on through round five.
REC: Foam Roller
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)
Good Job to everyone on Diane today.
Skill: Turkish Get Ups - 10 minutes to work on improving form. This will also help you loosen up the shoulders for the WOD.
WOD: For time
2k Row (The opportunity is there to get on the leaderboard, but read the rest of this before you decide if you want to max out on the row. We don't want you to just come and row and stop.)
50 Overhead Squats (95/65)
50 Box Jumps (24/20)
REC: 50 Bent Over Dumbbell Flys (This is not for strength, it's for recovery and injury prevention. Does not need to be heavy)
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
