4090 Tuesday 5/13/2025

A
3 rounds
row 12/9 cal
8 kneeling kb press
1 minute plank
8 russian swings
(15 min)

B
7 sets
3 Strict Press + 3 Push Press
(15 min)

C
3 sets
6 min AMRAP
30 Cal Ride
10 parallette pass-throughs
30 Cal Row
10 parallette pass-throughs
30 Cal Ski
10 parallette pass-throughs

*Rest 2 min between each AMRAP.
Start where you left off each set.

4089 Monday 5/12/2025

307 ATHLETE SUMMER YOUTH COURSES

VARSITY - STRENGTH & SPORTS PERFORMANCE
AGES 12-14
M/W | 2:00-3:00PM

JR VARSITY - STRENGTH & SPORTS PERFORMANCE
AGES 8-11
M/W | 4:30-5:30PM

BJJ VARSITY - SELF DEFENSE & JIU JITSU
AGES 13-16
TU/TH | 5:30-6:30PM

BJJ BULLYPROOF - SELF DEFENSE & JIU JITSU
AGES 9-12
SAT | 8:30-9:00AM

SIGN UP AT 307ATHLETE.COM/YOUTH

A
Coach led warmup
(12 min)

B
Front Squat
5x5 *80-85% of 5RM
*Slight increase from last week
(20 min)

C
3 rounds
Min 1: 6ea lateral step ups (*50/35lb)
Min 2: 12 T2B
Min 3: 12 ring dips

At 9:00, 6 min AMRAP
6ea lateral step ups (50/35lb)
6 T2B
6 ring dips

*1 DB, you choose the holding position. Perform all reps on one leg before switching.

4088 Sun 5/11/2025

SUNDAY CAPACITY
20 minute FTP test (Functional Threshold Power)

*20 minute max calorie on the echo bike
*note your average wattage at the end of the test

4087 Saturday 5/10/2025

A
3 rounds
1 lap run
10 banded pull apart
:15s dead hang from a rope
15 Russian swings

B
Accumulate 50 hspu*
*can be kipping, strict, wall facing, deficit or a mix of all
*30 double under after reps 10,20,30,40 and 50

C
“Replay”
0:00-10:00
40 sandbag cleans 150/100
20 rope climbs
40/32 ski

10:00-20:00
16 rope climbs
40/32 ski
40 sandbag cleans 150/100

20:00-30:00
40/32 ski
40 sandbag cleans 150/100
12 rope climbs


Flow:
At the start of the clock, partners will work on the first chipper, sharing the burden of each movement, starting on the sandbag, then the rope climbs, then ski. The following two chippers follow the same format, in a different order of completion. Rope climbs descend in reps to allow for intensity to remain high through each part. Target time for each part is between 8 and 9 minutes. If capped, proceed to the next chipper even if reps remain.

4086 Friday 5/9/2025

A
Coach led warmup
(12 min)

B
Bench Press
*work to heavy single with 1 sec pause in the bottom
(20 min)

C
25 bench press (165/115)
50 kb swings (1.5/1)
800m run
13 min timecap

4085 Thursday 5/8/2025

A
3 min cardio of choice

2 rds
1 length of each:
bear crawl
backwards bear crawl
crab walk
backwards crab walk
frog jumps
burpee broad jumps

30 single unders
1 min max dead hang
30 single unders
1 min max hold chin over bar
30 double unders
(15 min)

B
14 min EMOM
Min 1: 5 strict ring rows
Min 2: 20 pushups

C
8 min AMRAP
8 single KB deadlifts, 4 each side
8 russian swings
8 kb high pulls

D
Double Under Practice
*If proficient:
8 min EMOM
Min 1: Max DU
Min 2: rest
(8 min)

4084 Wednesday 5/7/2025

A
Coach led warmup
(10 min)

B
Deadlift
5-5-5-5-5
(15 min)

With a partner

20 min AMRAP
P1: 12 Plate Ground to Overhead + 1 Lap Run with plate
P2: 8 T2B
-switch-

4083 Tuesday 5/6/2025

A
3 rds
10 pvc pass throughs
10 bootstrap squats
5 6pt burpees
10 jumping pullups

3 rds
With a DB
10ea single leg deadlifts
10ea single arm presses
10ea single arm high pulls

5 sets
With a barbell, unbroken across 3 rds
1 snatch deadlift
1 high hang snatch
1 snatch balance
1 OHS
1 full snatch
(15 min)

B
10 min EMOM
3 power snatches

C
20 min AMRAP
5 HSPU
10 single leg squats*
15 pullups
*To a box or rear foot elevated.

4082 Monday 5/5/2025

A
Run 3 laps or Ride 25 Cal

With a partner
P1: Jump over PVC
1 length walking lunges
10 air squats
1 length reverse walking lunges
Jump over PVC
P2: Hold the bottom of a squat
-switch-

P1: Jump over PVC 3x
1 length handstand walk
30 mountain climbers
buttkickers back
Jump over PVC 3x
P2: AMRAP 4 air squats + 4 cossack squats
-switch-

P1: 4 over unders
1 length high knees
10 jump squats
run back
4 over unders
P2: Situps
-switch-
(15 min)

B
Front Squat
Find 5RM
*No technical breakdown
(20 min)

C
3 rounds
21 back squats (115/75)
15 weighted situps (40/25)
9 over-unders
*12 min timecap

4081 Sunday 5/4/2025

SUNDAY CAPACITY
20-30-40-50-40-30-20
Cal row
1:30 rest between each set

4080 Saturday 5/3/2025

COMMUNITY WORKOUT TODAY. WOD WILL START AT 9AM IF YOU’D LIKE TO JUMP IN! COME WORKOUT WITH YOUR COACHES!

A
20 cal row
20 Russian swing
15 cal row
15 push ups
10 cal row
10 pull ups
5 cal row
5 tall box jump overs

B
5 sets
10 dips
20 kb gorilla rows 10 each, alternating
10 dips
Rest 2 minutes between sets

C
“Burden bells”

50 synchro KB deadlifts 70’s/53’s
25 alternating box jump overs 30/24
50 cal Row shared
25 synchro bar muscle ups
50 cal row shared
25 alternating box jump overs 30/24
50 synchro kb deadlifts 70’s/53’s
Time cap: 20

Flow:
Partners will work synchro for the designated movements, and shared burden for the non synchro movements. For the box jump overs, partners will alternate rep for rep.

4079 Friday 5/2/2025

A
Coach led warmup
(15 min)

B
16 min EMOM
Min 1: 5 Back Squats
Min 2: 5 Strict Pullups

C
5 Rounds
6 devils press (50/35lb)
20 abmat situps
3 rope climbs
*15 min timecap

4078 Thursday 5/1/2025

Heads up: Summer Hours for LifeTime start today. The only change: Close at 9pm during the week.

A
Ski 500m

8ea Turkish Getups

10 burpees
10 pvc thrusters
10 burpee step ups
10 barbell thrusters
(15 min)

B
15 min EMOM
5 Thrusters

C
3 rds
In 2 min:
10 burpee box jump overs
Perform max double-unders in remaining time

In 2 min:
Max freestanding handstand hold
Perform max double-unders in remaining time
(12 min)

D
Coach led cooldown and ankle mobility
(5 min)

4077 Wednesday 4/30/2025

A
Coach led warmup
(15 min)

B
30 min AMRAP
With a Partner

2 rds Cindy, alternate full rds
2 laps run, alternate laps
4 rds Cindy, alternate full rds
4 laps run, alternate laps
6 rds Cindy, alternate full rds
6 laps run, alternate laps
8 rds Cindy, alternate full rds
8 laps run, alternate laps

1 rd Cindy = 5 pullups + 10 pushups + 15 air squats

4076 Tuesday 4/29/2025

A
3 rds
Run 1 lap
10 Strict Pushups
10 PVC Pass Throughs
10 Band Pull Aparts
10 Hollow Rocks
10 Supermans
(10 min)

B
Bench Press
*work to heavy set of 2 with 1 sec pause in the bottom
(20 min)

C
20 hspu
10 muscle ups
1 mile run
5 muscle ups
10 hspu
*20 min timecap

4075 Monday 4/28/2025

REMINDER: Monday & Wednesday 5:30pm class will be taking a summer break starting in May.

A
500m row easy
10 empty barbell strict press
10 empty barbell squats
10 knees to elbow

500m row moderate
10 empty barbell hang muscle clean
10 empty barbell squats
10 handstand kick ups

500m row hard
10 empty barbell RDL
10 empty barbell squats
10 empty barbell hang power clean
(15 min)

B
1 Power Clean + 2 Hang Power Cleans + 1 Hang Squat Clean
*work to heavy complex
(20 min)

C
30 front squats (135/95)
35 med ball situps
40 Kb push press (single arm) (53/35) *40 total
*10 min timecap

4074 Sunday 4/27/2025

SUNDAY CAPACITY
100 bar facing burpees for time*
Echo Bike

*Time to complete burpees = time on the echo bike at max sustainable RPM

4073 Saturday 4/26/2025

A
20 cal ride*
10 air squats
14 cal ride*
10 pushups
8 cal ride*
10 kb swings
4 cal ride*
10 goblet squats
*faster each set of calories

B
Every 45 seconds for 12 minutes
2 Back Squats

C
“Every day is arm day”
30 rounds, 15 each alternate full rounds
5 bench press 185/125
30 double unders
100/80m ski
1 rope climb

Flow:
Partners will alternate full rounds, aiming for 1:30 or less for each round and 35-40 overall target time. Bench should be a weight that can be unbroken for all 15 sets each.

4072 Friday 4/25/2025

A
Coach led warmup
(15 min)

B
9 min EMOM
Min 1: 5-8 strict pullups
Min 2: 30s max pullups
Min 3: 30s max pushups

C
”Reap what you Sow”
With a partner
5 rds (Min 0:00-10:00)
In 1 min: 1 Rope Climb + Max thrusters (95/65)
*Partners alternate minutes for 10 mins. Track total thrusters.

Then starting at 10:00
Shared burden
20 dball cleans (150/100)
*160 thrusters (135/95)
10 rope climbs

*Subtract total thrusters achieved in mins 0-10 from 160 and complete remaining reps
*20 min timecap

4071 Thursday 4/24/2025

A
Ride 20 cal
2 rds
30 russian swings, light
10ea kb cleans
15 american swings
10 parallete pass-throughs
(10 min)

B
5 min EMOM
3 Cleans

5 min EMOM
2 Cleans

5 min EMOM
1 Clean

C
20 min AMRAP
50 russian swings (1.5/1)
40 abmat situps
30 box jump overs (24/20)
20 parallete pass-throughs