4010 Thursday 2/20/2025

A
Coach led warmup
(15 min)

B
With a partner
100/75 Cal Row
100/75 Cal Ski
100/75 Cal Ride
*15 min timecap

C
6 rds
Max set T2B
rest 1 min

6 rds
Max set HSPU
rest 1 min
(15 min)

4009 Wednesday 2/19/2025

A
Roxanne vs Red Light

10 reps each of Partner PVC Complex

3 rds
10 Hollow Rocks
10 Supermans
:30s Squat hold
(10 min)

B
Thrusters
5-5-5
3-3-3
(15 min)

C
The Seven, partner
Alternate movements

7 Rounds for time:
7 handstand push-ups
7 thruster (135/95lb)
7 knees-to-elbows
7 deadlift (265/185lb)
7 burpees
7 KB swings (70/53lb)
7 pull-ups
*25 min timecap

4008 Tuesday 2/18/2025

A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
10 min EMOM
5 bar facing burpees + 5 OHS

-rest 2 min-

10 min EMOM
5 bar facing burpees + 5 pullups

4007 Monday 2/17/2025

A
Partner Warmup
P1: Row 250m
P2: long lunges + sun salute
-Switch-

P1: 90 sec of single unders and/or DU
P2: Bootstrap stretch
-Switch-

P1: 10 KB Deadlifts
P2: 10 Good mornings, no weight
-Switch-

P1: 8 ea single leg KB Deadlifts
P2: Stiff leg bearcrawl in a circle around your partner
-Switch-

With an empty barbell:
10 stiff legged deadlifts
10 good mornings
10 deadlifts
(15 min)

B
Deadlift
4-4-4-4
(15 min)

C
Annie
50-40-30-20-10
Double Unders
Abmat Situps
*12 min timecap

D
Coach led mobility
(5 min)

4006 Saturday 2/15/2025

A
500 meter row
10 Russian swing
10 tall box jump, step down
10 kb sumo deadlift high pull
10 tall box jump, step down
10 russian swing
500 meter row

B
Every 2 minutes for 16
Power clean
Low hang clean(below knee)
High hang clean
Low hang clean(below knee)
Power clean

C
"Iron Lung"
Set 1: 50/40 cal ride shared*

Rest 2 min

Set 2: 50/40 cal ski shared*

Rest 2 min

Set 3: 50/40 cal row shared

Set 1: However many seconds it takes for you and your partner to complete, is the amount of burpees shared immediately after completing calories.
Ex. 56 seconds to complete 50 calories = 56 shared burpees. Rest 2 minutes before starting next set.
If the calories take over a minute, convert to seconds. Ex. 1:10= 70 reps shared.

Set 2: same format as set one, but with burpee pull ups. Rest 2 minutes before starting next set.

Set 3: same as the first two sets, but with burpee box jump overs 30/24

4005 Friday 2/14/2025

A
Coach led warmup
(15 min)

B
Tempo Bench Press
5x5
*3 sec down, 2 sec pause
(15 min)

C
24.1
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*15 min timecap

4004 Thursday 2/13/2025

A
Med Ball Team Warmup

Spend remaining time doing hip openers and shoulder openers
(15 min)

B
Rear Foot Elevated Split Squats
3x8 ea
(15 min)

C
5 min EMOM
Pick a skill: T2B, HSPU, or muscle ups

rest 2 min

5 min EMOM
Pick a skill: double unders, box jump overs, or wall balls

D
5 min Max plank, switch between sides and front as needed
(5 min)

4003 Wednesday 2/12/2025

A
Coach led warmup
(10 min)

B
Clean & Jerk
6x2
(15 min)

C
Shared Burden with a Partner
1000/750m Row
100 Med Ball Abmat Situps
100 Clean & Jerks (135/95)
100 Med Ball Abmat Situps
1000/750m Row
*25 min timecap

4002 Tuesday 2/11/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, moderate
P2: Kip swings into kipping pullups
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-

P1: 250m row, hard
P2: Banded pull aparts
-switch-
(15 min)

B
12 min EMOM
3 power snatch

C
"Lysander"
12 min AMRAP
1, 2, 3...
Devil's Press (50/35)
Ring Muscle Ups

D
5 min cooldown ride or row

4001 Monday 2/10/2025

A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back Squats
6x2
*All sets at the same top weight.
(15 min)

C
22 KB Weighted step-ups (24/16)
22 KB swings
500m row

16 KB Weighted step-ups
16 KB swings
500m row

10 KB Weighted step-ups
10 KB swings
500m Row
*KB is held in goblet position for step ups.
*15 min timecap

4000 Saturday 2/8/2025

Today we are celebrating the 4000th WOD posted at the 307. We’ve posted a workout every Mon - Sat for over 13 years. How many have you done?

A
4 rds
Run 1 lap
10 plate ground to overhead
10 burpee step overs
:30 sec dball hold

B
The 307's 4000th Posted WOD Special

"4 for 4k"

*Read fully and carefully.
Team of 4
3 Athletes complete Station A, then 1 Athlete completes Station B. Rotate and repeat until each athlete has done Station B once (4x through).

Round 1
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 2
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 3
A: 8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 4
A:8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 5
A: 8 synchro T2B
B: 2 Devils press + 100m SKI

Round 6
A: 8 synchro T2B
B: 2 Dball cleans + 100m ROW

Round 7
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 8
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 9
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

Round 10
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

*Plate Step Overs (45/25) (20"), devil's press (50/35), dball cleans (150/100)
*Rower and skierg must be RESET for each person to ensure 100m each. This will equate to 4000m total.

*Flow: Athletes 1, 2, 3 will do synchro burpees, then athlete 4 will do devils press and ski. Then athlete 4 will move to burpees and athlete 1 will move to ski. 3 athletes will do burpees and 1 athlete does devils press and ski. Rotate through until all 4 athletes have completed the ski once. That completes round 1. Move to round 2 and repeat the same process. Rounds 1-5 are ski and rounds 6-10 are row.

3999 Friday 2/7/2025

Saturday we will be celebrating the 4000th WOD posted at the 307. Join us for a special one (teams of 4) at 9am.

A
Coach led warmup
(10 min)

B
10 min EMOM
Min 1: 30 DU
Min 2: 10 T2B

C
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65lb)
Bar facing burpees
*20 min timecap

D
Coach led mobility
(5 min)

3998 Thursday 2/6/2025

A
Coach led warmup
(15 min)

B
Strict Press
5x3

Push Press
5x3
(20 min)

C
5 x 250m row sprints
(15 min)

3997 Wednesday 2/5/2025

A
2 min Row

2 rds
50' Walking lunges
25' Inch worms
10ea Front to Back leg swings with ground touch on back swing
20 Mountain Climbers

2 rds
20 shorty band side steps, each direction
10 band pull aparts
10 dynamic pigeon stretches, each side
(10 min)

B
Deadlift
3-3-3-3-3
(15 min)

C
Shared Burden with a Partner

Rd 1: 5 min
Rd 2: 5 min
Rd 3: 5 min
Rd 4: 6 min

40 DB Step Overs (50s/35s) 20"
40/30 Cal ride
Max Reps Bench Press (185/125) in remaining time
*Rest 1 min between rds
(24 min)

3996 Tuesday 2/4/2025

A
Ride 30/24 Cal
1 min pigeon stretch (:30 ea)

3 rds
10 good mornings
10 muscle cleans
10 shoulder to overhead

Ride 30/24 Cal
(10 min)

B
Power Cleans
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
12 min AMRAP
25ft DB walking lunges (50/35lb)
8 wall facing HSPU
25ft DB walking lunges
8 push-ups

3995 Monday 2/3/2025

A
Row 500m
3 rds
15 pushups
10 kip swings
5 strict pullups
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
For time
1k row
12 ring muscle-ups
48 abmat sit-ups

750m row
9 ring muscle-ups
36 abmat sit-ups

500m row
6 ring muscle-ups
24 abmat sit-ups
*20 min timecap

3994 Saturday 2/1/2025

WE WILL BE CELEBRATING OUR 4000TH POSTED WOD AT THE 307 NEXT SATURDAY (2/8) WITH A COMMUNITY WORKOUT. THE WORKOUT WILL BE FOR A TEAM OF 4. WE WILL BE STARTING THE WORKOUT AT 9AM SO SHOW UP EARLY TO GET WARMED UP.

A
2 rounds
2 lap run
50 feet walking lunge
10/10 kb bottoms up press
:30 second handstand hold

B
Every 45 seconds for 12 minutes
2-4 Dumbbell snatches*
Do not use a light dumbbell, go heavy

C
“Gym, Tan, Laundry”

10 rounds for time
P1:
1 lap run

P2:
50 feet KB front rack lunge 53’s/35’s
3 wall walk

Flow:
Both partners are working at the same time. P1 will run 1 lap while p2 does lunge and wall walks, partners then switch. When both partners complete run and the lunge/wall walks, that equals one round.
Target: 25 min
Cap: 30 min

3993 Friday 1/31/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 5 OHS
Min 2: 5 Strict Pullups

C
14.4
14 min AMRAP
60 cal row
50 toes-to-bars
40 wall balls (20/14lb)
30 cleans (135/95lb)
20 muscle-ups

D
3 min Cooldown Ride

3992 Thursday 1/30/2025

A
Run 2 Laps
20 banded pull aparts
20 PVC passthrus
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
(15 min)

B
Snatch Balance
4x4
(15 min)

C
Every 3 min x 4 Rounds
5 over-unders
10 ring push-ups
15 kb deadlifts (70/53)

D
3 rds
25 hollow rocks
25 supermans
(5 min)

3991 Wednesday 1/29/2025

A
Coach led warmup
(15 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
5 min AMRAP
9 burpee over the barbell
9 front squats (115/75lb)

D
8 rack lengths KB farmers carry
*Every drop do 30 mountain climbers
(5 min)