The 307 PROGRAM
WORKOUT OF THE DAY
A
Run to Blackmore
3 Rounds
10 cal Ski
10 strict burpees
10 light toes elevated deadlifts
5 over the shoulder sandbag or DBall cleans (light load)
B
5 rds
100' Sandbag bearhug walk
100' Sled push
Rest
C
4 Rounds
With a partner
20 synchro lateral jumps over hurdle
15 synchro deadlifts (185/135lb)
1 lap buddy carry
Run 2 laps together
A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)
B
Back Squats + Front Squats
5x 10+5
(25 min)
C
Weighted Strict Pull-ups
6-4-2-2-2
then
3-5 rounds
2 Strict pull-up
3 Chest-to-bar pull-up
4 Pull-up
(15 min)
A
100 single unders
then
50' single arm farmers carry
10 split leg good mronings with bare bar (each leg)
50' single arm farmers carry
10 bent over rows, each arm
50' walk KB OH
10 american KB swings
50' walk KB OH
10 burpees over KB
(10 min)
B
5x 1 Push Jerk + 1 Split Jerk
then
5x 1 Split Jerk
(20 min)
C
20 min AMRAP
50 russian kb swings (24/16)
40 straight leg abmat situps
30 box jump overs (24/20in)
20 parallete pass-throughs
A
10 min coach led warmup
B
Every 3 min for 4 rounds
4 power cleans @ 60%
3 power cleans @ 65%
2 power cleans @ 70 %
1 power clean @ 80%
(15 min)
C
3 rounds
35 double unders
20 front squats (115/75lb)
1 min plank hold
(12 min)
D
8 Rounds
:15 second L-Sit Hold
:15 second rest
