The 307 PROGRAM
WORKOUT OF THE DAY
1
Run 2 Laps
1 Lap of Lunges
Run 2 Laps
20 Burpees
(10 min)
2
4 Laps OH Walk, 1DB or KB, Switch arms as needed
(10 min)
3
With a Partner
400m Farmers Carry, switch as needed, 2DB or 2KB
3 Rounds
Partner 1 holds Wall Sit
Partner 2 runs 1 Lap
2 Laps Buddy Carry. Switch as needed.
1 Lap Buddy Wheel Barrow. Switch as needed.
3 Rounds
Partner 1 holds Wall Sit
Partner 2 runs 1 Lap
400m Farmers Carry, switch as needed, 2DB or 2KB
*30 min Timecap
1
Coach Led Warmup
(15 min)
2
15 min EMOM
Min 1: 6-10 Pistols
Min 2: 6 Strict T2B
Min 3: 30-50 Double Unders
3
3 Rounds
Row 1k
Rest to Recovery
(20 min)
1
Shared Burden Mile Run
4 min EMOM
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
4 min EMOM
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
*40%
2
10 min EMOM
2 Snatch 70-80%
3
Shared Burden with a partner
10 Rope Climbs
20 DBall Cleans
30 OHS (155/105)
20 DBall Cleans
10 Rope Climbs
*15 min Timecap
4
2 Rounds
1 min Hollow Rocks
1 min Supermans
1
18 min EMOM
Min 1: 20 Russian Swings
Min 2: 1 Length OH Walk, Right Arm DB
Min 3: 20 Goblet Squats
Min 4: 1 Length OH Walk, Right Arm DB
Min 5: 10 FR Hold Step Ups
Min 6: 5 Strict Pullups
2
Back Squat
1x5 *45%
2x5 *55%
3x5 *65%
(20 min)
3
5 Rounds
6 Deadlifts (225/155)
10 DB Box Step Overs (50/35)
*12 min Timecap
