The 307 PROGRAM
WORKOUT OF THE DAY
Weekly Warm Up: 10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall
Strength: Front Rack Lunge 3x10-12
WOD: "Russian Fran"
For Time
21-15-9
KB Thrusters (24/16) in each hand
Chest-to-Bar Pull Ups
REC: 100 Russian Twists followed by Coach-led sled Races
Weekly Warm Up: **Don't ignore the warm up and don't rush through it either. Do each movement deliberately with control to increase core stability, general mobility, personal discipline and muscle memory.**
10 Knees to Elbow, 10 Back Extensions, 5 wall squats (20 seconds down, 20 seconds up), 10 Ring Push Ups
Strength: Back Squat 6x2 (Get Heavy!)
WOD: For Time
100 KB Thrusters (KB in each arm 1.5/1)
10 Chest-to-Bar Pull Ups every time you drop the kettlebells
REC: Foam Roller
