4098 Wednesday 5/21/2025

A
Row 250m

3 rds
10 PVC Pass throughs
10 PVC Strict press, slow and controlled
10 PVC Dip and drive, push press

Ski 250m

3 rds
5 Strict Parallette pass throughs, slow, controlled full ROM
8 Burpee step overs

*Spend remaining time with an empty barbell practicing strict and push press
(10 min)

B
7 sets
2 Strict Press + 4 Push Press
*Increase from last week
(15 min)

C
With a partner
A1: 100 Parallette Pass-throughs
A2: 100/70 Cal Row

B1: 100 Burpee Box Get Overs
B2: 100/70 Cal Ski

*Both partners start on a station for A and work at the same time. Switch as needed. When one station is complete, that person will rest and switch out to finish the second station. When both A stations are complete, move to B.
*20 min timecap

4097 Tuesday 5/20/2025

A
Coach led warmup
(15 min)

B
18 min EMOM
Min 1: 5 pullups + 10 pushups
Min 2: 10 pushups + 15 air squats
Min 3: 15 air squats + 5 pullups

C
12 min AMRAP
1-2-3-4...
Shuttle Run (25+25=1)
Devils Press

4096 Monday 5/19/2025

A
Row 20/15
then
2 rounds
10 banded good mornings
10 banded lateral walk, each direction
5 stepups each leg, minimal weight on back foot
5 box jumps, landing tall
(10 min)

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

C
Row 500m
Run 1 mile
25 Burpees
*16 min timecap

4095 Sunday 5/18/2025

There will be a seminar going on in the box on Sunday. Please respect the space and sound while they are using the space. The WOD can be done on the bball court or in front of the racquetball courts.

SUNDAY CAPACITY
Every 10 minutes for 30 minutes
6 lap run
60 double unders
3 lap run
30 double unders
1 lap run
10 double unders

4094 Saturday 5/17/2025

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
20/15 cal ride
10 air squats
15/10 cal ski
10 pull-ups
10/8 cal row
10 empty barbell jumping squats

B
20 Rep sqaut of choice*
* Choose a squat variation of choice (overhead, front, back, box, safety bar) and go as heavy as possible for a set of 20. The last rep of the set should a 10/10 on RPE(rate of perceived exertion)

C
“Invisible Lat Syndrome”

3 minute amrap
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

Rest 1 min

7 minute amrap
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

Rest 1 min

For time
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

*Double overhand hook grip, no mixed grip

Flow:
Partners will share the work for each movement. The goal for the first amrap is to be in the set of deadlifts. The goal for the second amrap is to be in the bar facing burpees. Restart from the beginning after each amrap, with the final set being for time.

4093 Friday 5/16/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
2 power snatches + 1 squat snatch

C
For time
40-30-20-10
Wall balls (20/14)
Box jump overs
*15 min timecap

D
Coach led cooldown and mobility
(5 min)

4092 Thursday 5/15/2025

A
Run to blackmore
3 rds
10 russian swings
2 turkish getups
(15 min)

B
Hand over hand sled pull
5x 50'
(15 min)

C
15 min AMRAP
30 double unders
1 Lap run
30 double unders
20 KB v-ups

4091 Wednesday 5/14/2025

A
2 Rounds
15/12 cal ride, ski or row
10 single leg DB RDL, each leg
10 tuck jumps
(10 min)

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

C
Partner workout
20 min AMRAP

9-15-21 Single DB Bench Press (50/35), Right arm
9-15-21 Single DB Bench Press (50/35), Left arm
9-15-21 Pullups
9-15-21 DB Bench Press (50/35), 2DBs
9-15-21 T2B
1-2-3-4-5-4-3-2-1-2-3... Devils Press

*Flow: Alternate sets with your partner. Finish all the reps of one movement before moving to the next movement.
P1 does 9 Presses right, then P2 does 9 right, then P1 does 15 Right, then P2 etc

Devils Press: Alternate sets, each do 1, then each do 2 up to 5 then back to 1 then back up in remaining time.

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