The 307 PROGRAM
WORKOUT OF THE DAY
WOD: "Holbrook"
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
10 Rounds - track the time for each round
15 Thrusters (115/75)
10 Pull ups
Sprint 1 lap
Rest 1 min
Strength: Clean and Jerk 3 reps every minute on the minute for 5 Minutes
WOD: 10 Rounds for time
10 Hang Cleans, Rest 1 Minute (Weight is up to you, challenge yourself)
REC: 6 Banded Sprints. With a partner, one person will sprint with the band around their waist and the other partner will create resistance by holding the band as they are pulled along. Cones will be set up for the length of the track running along the Box.
If you are signed up for the Open, you've got to make sure that you are programming in rest days responsibly. It's unlikely that you'll be able to "go hard" all week and then still have enough in the tank for the Open WOD. So, while we will continue on with our normally scheduled programming, base your week around being at your best for the Open WOD (whichever time you choose to do it).
YOU HAVE TO SUBMIT YOUR OWN SCORE ON THE GAMES WEBSITE! If you don't, you will be S.O.L. A sign up sheet for Saturday morning (9-12) will be ready by noon. The other testing times are Friday at 5:15 A.M. or Noon and Thursday night at 6:30.
STRENGTH: Deadlift Complex
Do three reps of each variation of the deadlift for 3 rounds. (3 reps conventional, 3 wide stance, 3 stiff leg is one round) (If you are new to wide stance and stiff leg stay on the lighter side)
Conventional, Wide-stance, Stiff Leg Wide Stance
WOD: Every Minute on the Minute for 10 Minutes
5 Clean and Jerks (155/115), max box jumps (24/20) in remainder of the minute. Score is total box jumps
REC: 10 Rounds of Sprint Down and walk back. Work to keep your times as close as possible.
If you've hit the WOD Monday-Wednesday, you earned your rest day!
STRENGTH and SKILL DAY
Strength: Deficit Deadlifts
5x20 (max weight of 135, standing on 45# plates)
WOD 1: "Grace" (NO CLOCK)
30 Clean and Jerks (135/95)
This is not for the leaderboard, no clock so that you can focus on good reps and proper range of motion every single time.
Rest
WOD 2: 100 KB Snatches for time (1.5/1)
REC: 25 M sprints on the track. 5 rounds. Sprint, rest for the rest of the minute, then Sprint again at the top of the next minute.
