The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Snatch Balance 6x1 (Go for max effort!)
WOD: "Isabel"
For time:
30 Snatches (135/95)
Time to get on the leaderboard!
REC: Tabata Express, part deux
4 rounds for each movement, instead of 8.
Deadlift (115/75)
Front Rack Lunge
Hang Clean
Back Squat
Strength/Skill: Hang Clean Dropsets. Similar to the Hang Snatch Dropset we did last week. Work in 2's or 3's. Load your bar with approximately 60-70% of your one rep power clean, use small incremented plates. Max out each set, strip a plate off each side and move to the next round immediately. You're going for 30-40 total reps.
WOD: 15 Minute AMRAP
Run 400 meters
25 Kettlebell Swings (2/1.5)
Score is total rounds and reps.
REC: Max burpees in 1 minute with proper range of motion. (Shoot for 28.)
Strength: 4x6 Turkish Get ups (Go heavier than you went last time. For a bit of an extra challenge, use a weighted barbell; be careful of people around you.)
Skill: Practice Medball Cleans, emphasis on a strong shrug.
WOD: 10x10
Hang Cleans (155/115)(A Justin WOD, if there ever was one!)
Rest one minute between sets
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
