The 307 PROGRAM
WORKOUT OF THE DAY
A
2 min row/ride
then
3 rounds
2 TGU
25 foot walking lunge with DB locked OH
25 foot HS walk
5 high BJ
(20 min)
B
20 Hang Squat Cleans
*Rest 30 sec between reps
(15 min)
C
12 OHS (95/65)
400m Run
12 OHS (135/85)
400m Run
12 OHS (155/105)
400m Run
*12 min Timecap
A
3 Rounds
Run 1 lap
10 Shoulder taps
20 Hollow Rocks
(10 min)
B
14 min EMOM
Min 1: 10 Russian Swings
Min 2: 30-50 Double Unders
C
Partner Shared Burden
Run 1 mile
800 m farmers carry (1.5/1), when one sets the bells down the other picks them up and goes...
Row 2 K
80 HSPU
(30 min)
A
5 min Ride
5 Min Row
5 Min Ski
(15 Min)
B
4 EMOM
1 Snatch Grip DL+ 2 Hang Snatch High Pull+ 1 Hang Snatch
with 40% 1RM
rest 2 min and reset bar
Every 30 sec for 10 min:
1 Power Snatch
(15 min)
C
50 Seated Single Arm KB Press
EMOM 8 T2B
*start with T2B
(15 Min)
A
Row 500
3 Rounds
10 single leg glute bridge
10 double KB Front Squats
5 Broad Jumps for distance
(15 min)
B
Back Squat
5x3 77.5%
(20 min)
C
3 Rounds
1 Min alt Dumbell Snatch
1 Min Ab Mat Situps
1 Min Wallballs
1 Min Pushups
(15 min)
