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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3829 Tuesday 7/23/2024
A
100 single unders
then 3 rounds
1 TGU each arm
10 strict burpees
10 tuck jumps
(10 min)
B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)
C
With a partner
AMRAP 20 min
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs
*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.
3828 Monday 7/22/2024
A
15 min coach led warmup
B
Clean Pull
6x3
(15 min)
C
3 rounds
3 deadlifts @ 80%
10 burpees
3 rounds
6 deadlifts @ 70%
10 burpees
3 rounds
9 deadlifts @ 60%
10 burpees
*18 min timecap
3827 Saturday 7/20/2024
A
1 lap run
10 walking lunge
1 lap run
10 wide grip pull ups
1 lap run
10 empty barbell back rack lunges per side
1 lap run
10 barbell front squats
B
Snatch grip deadlift
5x5
C
“But wait, there’s more”
100 synchro hang squat cleans 105/75
* Every time you break shared burden:
20 cal row
10 tall burpee box get overs (48/40)
*Use two green bands around boxes to secure them together.
3826 Friday 7/19/2024
A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps
B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk
C
AMRAP 9 min
7 jerks (70% of heavy single)
14 lateral burpee over the barbell
D
60 GHD or straight leg ab mat situps for time
(5 min)
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