The 307 PROGRAM
WORKOUT OF THE DAY
The Christmas Sweater WOD is next Friday!
Check out carveandconquer.com to find out more about our new mobile app with all the programming, extra daily tips and intentions, movement videos and more.
Bonus - You get to see the programming a week out!
Recovery Day
The gym is closing early Saturday at 4:30 for our staff Christmas party.
1
10 min Row, Ride, Ski or Run
10 min Shoulder Opening and Mobility
4 min EMOM
1 Snatch Grip Deadlift + 1 Snatch Grip High Pull + 1 Hang Muscle Snatch + 1 Full Power Snatch
*40% 1RM
2
Power Snatches
7-5-3-2-1
*No rest between sets. Increase weight.
*Do this 2x through. Rest to recovery between. Try starting the second round a little heavier.
3
Partner Shared Burden
At 0:00:
50-40-30-20-10
Wall Balls (30/20)
DB S2O (50/35)
At 10:00:
100/80 Cal Ride
Max Snatch (135/95)
At 20:00:
90 KB Swings (2/1.5)
60 HSPU
30 Muscle Ups
1
Coach Leg Warmup
(15 min)
2
Muscle Ups
Spend 20 min on your muscle ups. That might mean transition work, dip strength work, pull work, strict work etc.
3
15 min AMRAP
50/35 Cal Ride
400m KB or DB Walk
50 Double Unders
*1 KB/DB locked out overhead and the other held in farmers carry. Switch as needed.
4
100 Partner WB Situps
(5 min)
1
500m Row
2 Rounds
10 Sing Leg Hip Bridge
2 Turkish Getups
(10 min)
2
Superset:
Single Leg Deadlifts
3x8ea Leg
3x10 DB Floor Press
(20 min)
3
3 Rounds
Run 400m
12 Renegade Rows
(15 min)
4
3 Rounds
1 min Weighted Plank Hold
1 min Rest
