4110 Monday 6/2/2025

A
Run 2 laps
Row 300m, moderate

2 rds
10 PVC Pass Throughs
8 PVC High Pulls
6 PVC Power Snatch from mid thigh

10 PVC Dip and Drive (quarter squat, explosive stand)
8 PVC Strict Presses
6 PVC or light DB or Barbell push presses

6 slow burpees with 3 sec plank pause, top and bottom
8 squat jumps

Row 300m, hard
(15 min)

B
12 min EMOM
3 Power Snatches

C
6 rounds
5 push press (155/105lb)
10 bar facing burpees
*15 min timecap

4109 Sunday 6/1/2025

SUNDAY CAPACITY
Every 5 minutes for 25 minutes
10-8-6-4
Cal row
Burpees

4108 Saturday 5/31/2025

A
2 rounds
20/16 cal ski
10 pvc pass through
10 banded pull apart
:30 second hand stand hold
10 pvc overhead squat
100’ sandbag bear hug carry

B
12 min EMOM
1 power snatch
1 high hang power snatch (hip pocket)
1 low hang power snatch (below knee)

C
“Athlete”

400 double unders

Into

20 rounds, alternate full rounds (10 each)
3/2 ring muscle ups
5 double dumbbell ground to overhead 50’s/35’s
7 burpee box jump over 24”/24”

Into

400 double unders

Flow:
Partners will complete the 400 double under buy in shared, moving to 20 rounds alternating full rounds then back to the 400 double under buy out shared. Target time is 30 minutes, cap is 40.

4107 Friday 5/30/2025

A
2 min Ride, Row or Ski

2 rds
30 sec Air Squat Hold
30 sec Plank Hold
30 sec Good Mornings (hands behind head, hinge at hip)

2 rds
30 sec Hamstring scoops (reach for toes, stand tall)
30 sec Cat-Cow Stretches
30 sec Spiderman lunges

With empty or light barbell:
2 rds
8 Romanian Deadlifts (hinge to knee, focus on hamstring tension)
8 Full deadlifts

Light build up of weight:
5 deadlifts, slowly increase weight until close to starting weight
(15 min)

B
20 min EMOM
5 min - 4 Deadlifts
5 min - 3 Deadlifts
5 min - 2 Deadlifts
5 min - 1 Deadlift

C
4 rounds
15 Deadlifts (135/95)
12 Hang power cleans
9 Push jerks
-rest 90 sec-

*13 min timecap. Shoot for no longer than 1.5-2 min rounds, scale accordingly

4106 Thursday 5/29/2025

A
Run 400m

2 rds
20 sec Air Squats
20 sec Push ups
20 sec Alternating Lunges
1 min PVC Passthroughs

2 rds
10 Walking Lunges with torso twist
10 Leg Swings, each side
5 Inch Worms

Barbell warmup:
2-3 rds
5 Bent over rows
5 Deadlifts, Clean position
5 Hang Jump Shrugs
5 Hang Power Cleans
10 Back Squats
(15 min)

B
5x5 Hang Power Cleans
(15 min)

C
15 min AMRAP
Run 1 Lap
2-4-6-8... Back Squats (155/105) *From the ground
*Add 2 squats each round

4105 Wednesday 5/28/2025

A
Coach Led Warmup
(10 min)

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

C
15 min EMOM
Min 1: 12/9 Cal Ski
Min 2: 12 Russian Swings
Min 3: 12 KB SDLHP *Sumo Deadlift High Pull

4104 Tuesday 5/27/2025

A
Row 500m

2 rds
30 sec high knees in place
30 sec air squats
30 sec jumping lunges
30 sec arm circles
30 sec pvc pass throughs
30 sec hollow holds

With pvc or empty bar:
2 rds
8 Dip and Hold (3 sec) *Dip phase of push press, quarter squat, upright torso
8 Dip and Drive *add drive without the press
8 Push Press *slow and controlled
(12 min)

B
7 sets
1 Strict Press + 5 Push Press
*Increase from last week
(15 min)

C
9 rds
1 min work / 1 min rest
5-7-9-11-13-15-17-19-21
Abmat Situps
Max Cal Row in remainder of the minute
*Keep track of total calories. Can anyone get more than 150/110?

4103 Monday 5/26/2025

MEMORIAL DAY SCHEDULE:
Gym open 8am - 6pm
No Regular Classes
Group Murph Class - Noon

A
Coach led warmup

B
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*with 20 pound vest

4102 Sunday 5/25/2025

MEMORIAL DAY SCHEDULE:
Gym open 8am - 6pm
No Regular Classes
Group Murph Class - Noon

SUNDAY CAPACITY
3 rounds tabata bike
*4 minutes rest between each round
:20 on/ :10 off for 8 rounds

4101 Saturday 5/24/2025

A
Run to Blackmore
Into
2 rounds
10 banded pull apart
10 banded strict press
:20 second dead hang
10 empty barbell muscle clean/snatch*
*round 1 muscle snatch, round 2 muscle clean

B
10 min EMOM
1 snatch + 1 low hang snatch (below knee)

Into

10 min EMOM
1 clean + 1 low hang clean (below knee)

* work to a heavy in both 10 minute windows. Score is total combined load for both complexes

C
“Gelato”
For time:
3 rounds
10 db goblet step up’s (85/55) (20”)
6 db ground to over head (85/55)

120/100 cal ride*

3 rounds
15 double kb hang snatch (16/12)
2 rope climbs*
*1 legless, 1 regular for guys

120/100 cal ski*

*shared, you go I go

Flow:
Partners will both complete 3 rounds of the db step ups and ground to overheads at the same time. When partners are done with their 3 rounds each, they can start accumulating calories. Both partners do not need to be done to start working on the calories. The format is the same for part 2. Both partners will complete 3 rounds working at the same time then can start working on the calories. The calorie efforts will be in a you go I go fashion sharing the burden.

4100 Friday 5/23/2025

MEMORIAL DAY SCHEDULE:
Gym open 8am - 6pm
No Regular Classes
Group Murph Class - Noon

A
Run 3 laps
*On the long back stretch do:
Lap 1 - Side Shuffle R
Lap 2 - Side Shuffle L
Lap 3 - Run backwards

2 rds
30 sec Good Mornings (BW)
30 sec Inchworms
30 sec Spiderman Lunges
30 sec Thoracic Rotations *On hands and knees, thread one arm under body, then rotate to open chest, reaching arm toward ceiling, alternate sides.
30 sec Box Step Ups
30 sec Hollow Rocks
(10 min)

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

C
400m row
40 air squats

400m row
40 box jump overs (24/20)

400m row
40 situps

400m row
40 MB russian twists (20/14lb)

400m row
*20 min timecap

4099 Thursday 5/22/2025

A
Coach led warmup
(15 min)

B
4 rds
Ride 10/8 Cal
30 Double Unders
Rest 2 min
*13 min timecap
**Goal is sub 10 min which means 1 min or less working rounds.

C
4 min EMOM
Max set strict HSPU

4 min EMOM
Max set T2B

4 min EMOM
Max set strict pullups

4 min AMRAP
1, 2, 3...
Strict HSPU
T2B
Strict pullups

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.