The 307 PROGRAM
WORKOUT OF THE DAY
A
10 min coach led warmup
B
Every 3 min for 4 rounds
4 power cleans @ 60%
3 power cleans @ 65%
2 power cleans @ 70 %
1 power clean @ 80%
(15 min)
C
3 rounds
35 double unders
20 front squats (115/75lb)
1 min plank hold
(12 min)
D
8 Rounds
:15 second L-Sit Hold
:15 second rest
A
Run 2 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(10 min)
B
5x2 snatch balance
then
8 EMOM
Min 1: 1 hang squat snatch
Min 2: 5 Ring Rows with pause + 5 ring dips
(25 min)
C
15 min AMRAP
1-2-3-4-5
Squat snatches (135/95lb)
Muscle-ups
*After performing the set of 5 muscle ups, start back over at 1 squat snatch
A
3 min cardio of choice
then
2 Rounds
8 renegade rows
(pushup, row, row =1)
10 box jump overs
12 Russian swings
:30 HS hold on wall
(10 min)
B
14 min EMOM
Min 1: 5-10 strict pullups
Min 2: 3-10 strict hspu
C
5 rounds
1 Lap run
10 push-ups
10 DB devils press (50/35lb)
10 DB SA OH lunges
(15 min)
A
3 Rounds
Run 1 lap
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
B
20 min EMOM
1 Snatch
*Choose power or squat and keep it consistent throughout
C
With a partner
3-6-9-12-15-18-21-24-27-30
Synchro Plate ground to overhead (45/25lb)
Run 1 lap together
1 Rope climb each
*10 total rounds. 3 plate, 1 lap, 1 climb - 6 plate, 1 lap, 1 climb etc ...
