DAILY WORKOUT

MVMT: WHAT TO EXPECT

The 307 Workout Of the Day is intelligent programming combining the best of ALL fitness methods. Challenge yourself with varying intensities and energy systems, using functional movements across broad time domains.

In 60 mins, a MVMT Training class will provide you a warmup, skill & strength work then a conditioning workout. We provide the challenge, you provide the work, all done within a supportive community.

Check out our MVMT LIBRARY to see some of the exercises you will learn and master in our 307 Athlete MVMT Classes.

SUPPLEMENTS

LIFETIME SUPPLY CO.

READ THE BLOG

MVMT SPECIFIC COURSES

ONE-ON-ONE & SMALL GROUP TRAINING WITH ONE OF OUR EXPERT COACHES

MORE INFO

9 9/12/25 9 9/12/25

2025

A
1000m row
Into 2 rounds
10 hang clean
10 strict press
10 front squat
10 overhead lunge
*all with empty barbell

B
12 EMOM
Alternating minutes with a partner
1 round “Macho Man”

3 power cleans
3 front squats
3 jerks
185/135

Flow: p1 will do 3 cleans, 3 squats, 3 jerks within the minute. P2 will then do 3 cleans, 3 squats and 3 jerks on the next minute. Alternate full minutes for 12 minutes.

C
“Hot Wheels”
5 rounds, shared burden with a partner
12 bench press (185/125)
24 sandbag lunges (100/75)
36/28 cal ride
48 wall balls (20/14)

9 9/11/25 9 9/11/25

4212 Friday 9/12/2025

A
Coach led warmup
(15 min)

B
Deadlifts
8x2
*All sets at 78%
**Next week: 81%
(25 min)

C
10 min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Then AMRAP Snatches (210/120)

9 9/10/25 9 9/10/25

4211 Thursday 9/11/2025

Annual 9/11 Memorial Stair Climb hosted by our Casper Fire Department
More info

A
2-3 rds
2 min cardio of choice
10 90/90 Hip Rotations, ea
10 Hollow Rocks
1 min front rack PVC stretch
10 banded good mornings
:30 sec bottom of the squat with PVC in front rack
(15 min)

B
Cleans
Every 2 min for 7 rds
1 pause above knee hang squat clean + 1 pause below knee hang squat clean
*Pause for 3 sec at each hang position

C
10 min EMOM
15 burpees
*Stop when you can't complete the full 15. Score is # of complete roundsD
Coach led mobility
(5 min)

9 9/9/25 9 9/9/25

4210 Wednesday 9/10/2025

A
Run 3 Laps

20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat

then
3 rds: start with bare bar, add weight each rd
3 good mornings + 3 OH squats + 3 power snatches
3 deadlifts + 3 hang muscle snatch + 3 behind the neck press

(15 min)

B
Snatch
Every 2 min for 7 rds
1 pause above knee hang squat snatch + 1 pause below knee hang squat snatch
*Pause for 3 sec at each hang position

C
Partner Shared Burden
90 OHS (65/45)
30 T2B
60 OHS (95/65)
30 T2B
30 OHS (135/95)
30 T2B
*16 min timecap

9 9/8/25 9 9/8/25

4209 Tuesday 9/9/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 10/8 cal Ride
Min 2: 25 double unders
Min 3: 3-5 strict pullups

B
Fran
21-15-9
Thrusters (95/65)
Pullups
*7 min timecap

D
Coach led cooldown
(10 min)

9 9/7/25 9 9/7/25

4208 Monday 9/8/2025

A
Run 400m
3 rds
10 Wall balls
25 double unders
10 good mornings
(10 min)

B
Back Squats
6x3
*All sets at 84%
**Next week: 87%
(20 min)

C
With a partner
4 rds
Min 1: P1 Max cal Ski
Min 2: P2 Max cal Ski
Min 3: P1 Max cal Ride
Min 4: P2 Max cal Ride
Min 5: P1 Max cal Row
Min 6: P2 Max cal Row
(24 min)

9 9/6/25 9 9/6/25

4207 Sunday 9/7/2025

SUNDAY CAPACITY
100 calorie ride
1 mile run
100 calorie ride

9 9/5/25 9 9/5/25

4206 Saturday 9/6/2025

A
25 cal ride
20 walking lunge
15 Kip swings
10 pushups
5 wall walk
25 cal ride

B
4 sets
100 foot sled push*
*load the sled with two kettle bells, every 25 feet complete 10 reps gorilla row (5 per arm) then load kettle bells back on and push 25 more feet and repeat for the 100 feet. Rest 3 minutes between each set.

C
“The Black Pearl”
180/150 cal ride
90 burpee over parallettes
140/120 cal ride
70 burpee box jump overs 24”
100/90 cal ride
50 burpee box get overs 40”

Target 35
Cap 40

Flow:

All work is shared, split the work in a way that results in the fastest time.

9 9/4/25 9 9/4/25

4205 Friday 9/5/2025

A
20 cal ride

3 rds
15 double unders
15 good mornings w/ plate

3 rds
10 russian swings
5ea kb Snatch
(10 min)

B
Deadlifts
8x2
*All sets at 75%
**Future weeks: 78%, 81%
(25 min)

C
3 rds
30 Double Unders
15 Snatch (75/55)

Rest 3 min

3 rds
30 Double Unders
15 Snatch (75/55)
*15 min timecap

9 9/3/25 9 9/3/25

4204 Thursday 9/4/2025

A
2 rds
1 min Ski
1 min Hanging knee raises

2 rds
20 walking lunges
10 empty barbell strict press
10 pushups
(10 min)

B
Strict Press
*Work to heavy
(20 min)

C
15 min EMOM
Min 1: 20 Hand release pushups
Min 2: 45sec Mountain Climbers
Min 3: Max Abmat Situps

9 9/2/25 9 9/2/25

4203 Wednesday 9/3/2025

A
Row 500m
2 rds
50' broad jumps
50' crabwalk
50' bear crawl
50' explosive skips
(10 min)

B
Hand Over Hand Sled Pulls
6 Lengths
(15 min)

C
Partner Shared Burden
20 min AMRAP
70 Thrusters (115/85)
60 Box Jump Overs (24/20)
50 BMU
40 Thrusters (155/115)
30 Box Jump Overs (30/24)
Max Ring Muscle Ups in remaining time

9 9/1/25 9 9/1/25

4202 Tuesday 9/2/2025

A
Coach led warmup
(10 min)

B
Power Snatch
*Work to heavy
(25 min)

C
25/20 Cal Row
10 Bench Press (185/125)

20/16 Cal Row
15 Bench Press (185/125)

15/12 Cal Row
20 Bench Press (185/125)
*12 min timecap

9 8/31/25 9 8/31/25

4201 Monday 9/1/2025

No classes today for Labor Day. LifeTime is open 8am-6pm

A
Row 500m
2 rds
50' broad jumps
50' crabwalk
50' bear crawl
50' explosive skips
(10 min)

B
Back Squats
6x3
*All sets at 81%
**Next week: 84%, 87%
(20 min)

C
21/18 cal ride
21 pullups
Rest 1 min

15/12 cal ride
15 pullups
Rest 1 min

9/7 cal ride
9 pullups
*10 min timecap

9 8/30/25 9 8/30/25

4200 Sunday 8/31/2025

SUNDAY CAPACITY
Every 3 minutes for 10 rounds
10/8 cal ride
10 line facing burpees
10/8 cal ride

9 8/29/25 9 8/29/25

4199 Saturday 8/30/2025

TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11

LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off

A
3 rounds
1 lap run
10 single arm devils press 25#/15#
10 cal ski
20’ sled push empty

B
“Mr. Schneebly”

2 rounds

400m run*
50 devils press 50’s/35’s
400m run
400’ sled drag 1 plate/empty
400m run
50/40 cal ski
400m run
400’ sled push 1 plate/empty

*All 400m runs together at the same time
Target: 40
Cap: 50

Flow: Partners will run all 400m together at the same time, then share the burden on all other stations.

9 8/28/25 9 8/28/25

4198 Friday 8/29/2025

Labor Day Weekend: No Classes Sat-Mon. LifeTime is open Monday 8am-6pm

A
Coach led warmup
(10 min)

B
Deadlifts
6x3
*All sets at 81%
(20 min)

C
As far as possible in 15 min
3-6-9-12-15......

1 lap run
Burpee box jump overs (24/20in)
Handstand push-ups

9 8/27/25 9 8/27/25

4197 Thursday 8/28/2025

A
500m row

20-30 double unders
20 pushups

20-30 double unders
3 wall walks + 10 sec hold

20-30 double unders
2-5 strict hspu
(10 min)

B
Strict Press
5x3 85%

Ring Dips
5x6, slow & full range
*Dips imediately after each set of presses
(20 min)

C
5 rounds for reps
30 sec parallette/hurdle lateral jumps
30 sec rest

30 sec med ball bear hug step-ups (20in) (20/14)
30 sec rest

30 sec med ball v-ups
30 sec rest
(15 min)

9 8/26/25 9 8/26/25

4196 Wednesday 8/27/2025

TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11

LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off

A
2 rds
10 scap pull-ups
10 alternating spiderman lunge stretches

2 rds
10 kip swings
10 alternating samson lunge stretches

2 rds
10 ring rows
10 snatch grip deadlifts
(10 min)

B
Rope climb technique work
(20 min)

C
With a partner
7 min Max Cal Ride
6 min Max Hang Snatch (75/55)
5 min Max Pullups

9 8/25/25 9 8/25/25

4195 Tuesday 8/26/2025

A
Coach led warmup
(10 min)

B
Mid Thigh Hang Power Snatch
4x2

Power Snatch
5x2
(25 min)

C
2 attempts
500m row time trial
(15 min)

9 8/24/25 9 8/24/25

4194 Monday 8/25/2025

Are you taking Creatine? You should be. Find out why

A
3 min Ride
2-3 rds
10 Wall balls
10 knees to elbows
10 good mornings
(10 min)

B
Back Squats
6x3
*All sets at 78%
**Next week: 81%, 84, 87%
(20 min)

C
50 Russian Swings
40 Wall Balls
50 T2B
40 Wall Balls
50 Russian Swings
*16 min timecap