The 307 PROGRAM
WORKOUT OF THE DAY
1
10 min Ride, Row, Ski or Run
3 Rounds
5 Strict HSPU
5 High Box Jumps
5 BMU
2
6x3 Power Cleans
* Warm up and do all sets at the same weight.
3
30 min AMRAP
Alternate Full Rounds with a Partner
Row 250m
6 Bar Facing Burpees
2 Squat Clean Thrusters (225/135)
1
Partner Shared Burden
Ski 60 Cal
Ride 60 Cal
60 Burpees
60 Pullups
(12 min)
2
5x8-10 T2B
Alternate with 5x2 Rope Climbs
(15 min)
3
10, 9, 8...1
HOD Pushups *Ring Pushups for Challenge
50' Farmers Carry
*15 min Timecap
4
8 min EMOM
Min 1: 25' HS Walk or :30sec HS Hold
Min 2: 20-50 Double Unders
1
1k Row
3 Rounds
10 Good Mornings, bar
20 Hollow Rocks
(10 min)
2
Concentric Deadlifts
4x8
*Pull the weight up only. Drop from the top.
(20 min)
3
6 Rounds
1 Length Hand Over Hand Sled Pull
20 KB Swings (2/1.5)
(20 min)
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1
Coach Led Warmup
(10 min)
2
Back Squats
4x4 33X1
*Tempo: 3 sec down, 3 sec pause, fast up, 1 sec pause at the top
(25 min)
3
10 min AMRAP
2, 4, 6...
S2O (115/75)
Box Jump Overs (24/20)
4
500m Recovery Row
