The 307 PROGRAM
WORKOUT OF THE DAY
See 307 workouts a week into the future on the new Carve & Conquer app. Training on the app IS LIVE.
1
2 min Row or Ride
2 Laps DB OH Walk
10 Tempo OHS, bar, 5 sec down, 5 sec hold in the bottom
(12 min)
2
OHS
10-8-6-4-2
*Increase weight each set. Mobilize between sets.
(20 min)
3
20 min AMRAP
Team of 3 Waterfall
20/14 Cal Ski
2 Rope Climbs
20 GHD Situps or Straight Leg Abmat Situps up
Introducing Carve & Conquer’s CrossFit Daily Plus. A new way for you to experience CrossFit307.
Daily workouts provided to you on effortless app, and the workouts are available a week at a time so that you can plan ahead
A convenient place to record all of your workout results, the app tracks progress on all of your lifts, workout times and PR’s
A place to post your score or comment about the workout and to interact with fellow teammates.
Daily in depth details about workout intention, possible scaling options and substitutions.
Daily coaches tips and goals for each workout, and for your lifestyle in general, all designed to amplify your class experience.
Daily form check videos that will help you to establish the most safe and efficient movement patterns possible
Included with your subscription: COMPLIMENTARY access to Carve & Conquer’s supplemental accessory programs, including- Jacked CrossFitter, Shredded Core, Booty Builder, Muscle Up Royalty, WOD Primer and Travel Fit. Supplemental programs are 4 or 8 week progressions designed to augment your Daily Plus programming. Best of all they can be added to your weekly calendar in the app- NO CHARGE if you are a Daily Plus subscriber!
TRAINING ON THE APP IS LIVE NOW!
*You do not have to use the app. The daily workouts will continue to be posted here.
1
Partner Shared Burden Mile
(10 min)
2
6x5 Weighted Pullups
(20 min)
3
14 min EMOM
Min 1: 15 Hollow Rocks
Min 2: 10 T2B
4
Partner Shared Burden
2500m Row
(10 min)
View and Track your daily workouts on an app on your phone.
The Christmas Sweater WOD is Friday the 14th.
1
Ride, Row, or Ski 20 Cal
20 Single Leg Jumps from Seated
10 Goblet Squats w/ 5 sec hold in the bottom
(10 min)
2
12 min EMOM
1 Squat Clean + 2 Front Squats
3
500-400-300-200-100 Row
1 Lap w/2KB in Front Rack after each row
*25 min Timecap
4
40 Total Bird Dogs
(5 min)
Recovery Day
