DAILY WORKOUT
MVMT: WHAT TO EXPECT
The 307 WOD is YOUR workout today.
Created & programmed for beginners and advanced athletes. No need to “get in shape” before coming to class. You will start where you are and develop fitness faster and safer in this class.
60 min class: warmup, skill & strength work followed by some conditioning.
Check out our MVMT LIBRARY to see some of the exercises you will learn to do in our 307 Athlete Classes.
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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