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.
MVMT SPECIFIC COURSES
ONE-ON-ONE & SMALL GROUP TRAINING WITH ONE OF OUR EXPERT COACHES
3825 Thursday 7/18/2024
A
3 min ride or ski
then
2 rounds
10 single arm russian swings right
10 single arm russian swings left
10 hanging scap retractions
(10 min)
B
Every :30 sec for 6 min
2-4 Strict Pullups
Every :30 sec for 6 min
3-6 Kipping Pullups
(12 min)
C
1-2-3-2-1 min of:
Row
Bike
Double-unders
(27 min)
3824 Wednesday 7/17/2024
A
3 Rounds
50 single unders
10 jumping squats
10 pushups
(10 min)
B
Bench Press
4x8 65%
1x8+ 65%
(20 min)
C
3 rds
1 Lap farmers carry (50/35lb)
30-20-10 DB front squats
30-20-10 ring rows
*15 min timecap
D
8 rounds
:20 knee tucks
:10 rest
(5 min)
3823 Tuesday 7/16/2024
A
15 minute coach led warmup
B
14 min EMOM
Min 1: 2 Hang Power Cleans
Min 2: 4-8 T2B
C
Death By power cleans + burpee
1 power clean (155/105lb) + 1 burpee
*Add 1 power clean + 1 burpee every minute
3822 Monday 7/15/2024
A
Run 400
then
3 Rounds
10 tempo air squats (3,3,1,0)
10 strict burpees
:30 pigeon pose, each side
(10 min)
B
Front Squats
5-5-5-3-3-3-1-1-1
(25 min)
C
10-20-30-40-50 Wall Balls
Run 1 lap after each set
*16 min timecap