DAILY WORKOUT
MVMT: WHAT TO EXPECT
The 307 Workout Of the Day is intelligent programming combining the best of ALL fitness methods. Challenge yourself with varying intensities and energy systems, using functional movements across broad time domains.
In 60 mins, a MVMT Training class will provide you a warmup, skill & strength work then a conditioning workout. We provide the challenge, you provide the work, all done within a supportive community.
Check out our MVMT LIBRARY to see some of the exercises you will learn and master in our 307 Athlete MVMT Classes.
MVMT SPECIFIC COURSES
ONE-ON-ONE & SMALL GROUP TRAINING WITH ONE OF OUR EXPERT COACHES
4147 Wednesday 7/9/2025
A
Partner 1K ski or row
then
2-3 rounds
20 banded pull aparts
5 strict pullups
(10 min)
B
Rope Climbs
*Spend time mastering technique. Accumulate 6-10 climbs.
(12 min)
C
With a partner
5 full rds each, alternate full rounds
50' 2DB Lunge (50s/35s) *Held at side
12 T2B
5 full rds each, alternate full rounds
50' Backwards sled drag (3/2)
12 Twisting Burpees
*During the final jump of the burpee, spin 180 degrees to face the opposite direction and start the next burpee.
**Classes use small sleds on the rubber, 3/2 plates. Sub is 12 DB step ups
*Target: Under 20 min, 25 min timecap
4146T uesday 7/8/2025
A
Coach led warmup
(10 min)
B
Work to heavy deadlift
(25 min)
C
12 min EMOM
Min 1: 4-8 strict HSPU
Min 2: 4-8 strict pullups
4145 Monday 7/7/2025
A
3 min cardio of choice
3 Rounds
10 kneeling db press
8 box jumps landing as tall as possible
6 KB snatch, each arm
(15 min)
B
Power Cleans
6x2
*All sets at top weight. Tap and go.
(15 min)
C
"Quad Damn"
3 rds
24/16 Cal Ride
15 Burpee Box Jump Overs
3 rds
16/12 Cal Ride
7 Burpee Box Jump Overs
*16 min timecap
4143 Saturday 7/5/2025
A
30 cal machine of choice
Into 2 rounds
10 air squats
10 box jump overs 20”
10 wall ball
10 Kip swings
B
“WPTH”
On a 30 minute clock
Part 1: AMRAP 20
70 thrusters 115/85
60 box jump overs 30/24
50 Bar muscle ups
40 thrusters 135/95
20 box jump overs 36/30*
Max ring muscle ups in remaining
@ 20:00
Part 2: AMRAP 10
35 thrusters 115/85
30 box jump overs 30/24
25 bar muscle ups
20 thrusters 155/115
15 box jump overs 36/30*
Max ring muscle ups in remaining
*2 45lb plates stacked on a 30 inch box for 36”
Flow:
Partners will share the burden for all the work. On a running 30 minute clock, the first 20 is an amrap of part 1, at 20:00 partners go to part 2 for a 10 minute amrap.
4142 Friday 7/4/2025
HAPPY 4TH OF JULY!
LIFETIME IS CLOSED TODAY
15 rounds
1 minute on/ 1 minute off
Max burpees
*30 min
4141 Thursday 7/3/2025
No Classes today.
A
3 min Ride, row or ski
3 rds
30 Double Unders
20 russian swings
10 goblet squats
B
Snatch Complex
7x
1 Hang Power Snatch + 1 Snatch Balance + 1 Hang Squat Snatch
C
50 Burpees
Run 1k or 100 Cal Ride
100 Abmat Situps
4140 Wednesday 7/2/2025
LifeTime will be closed for the 4th of July on Friday. There will be no classes Thurs - Sun.
A
Coach led warmup
(10 min)
B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1 85%
1x1 87%
*Next week: work to heavy
(25 min)
C
Acid Bath
500m Ski
500m Row
30 Cal Ride
D
Coach Led Mobility and Cooldown
4139 Tuesday 7/1/2025
LifeTime will be closed for the 4th of July on Friday. There will be no classes Thurs - Sun.
A
Coach led warmup
(10 min)
B
12 Days of Christmas in July
1 length bear crawl
2 hspu
3 ring dips
4 hand release pushups
5 burpees
6 lunges
7 air squats
8 cal ride
9 knees to elbows
10 parallette pass throughs
11 straight leg ab mat sit-ups
12 cal ski
*Performed the same as the traditional Christmas WOD. 1, then 2-1, then 3-2-1, up to 12, 9, 8…1
4138 Monday 6/30/2025
A
With a partner
P1: 10x25' shuttle run
P2: Max mountain climbers
-switch-
P1: 10x25' shuttle run
P2: 4 burpees then hold plank for the remaining time
-switch-
P1: 10x25' shuttle run
P2: 15 air squats then hold bottom of squat for the remaining time
-switch-
(10 min)
B
Back Squats
6x3
*All sets at 78%
**Next week: 81%
(25 min)
C
10 clean & jerks (155/105)
10 clean & jerks (135/95)
10 clean & jerks (115/75)
*6 min timecap
4137 Sun 6/29/2025
SUNDAY CAPACITY
Every 8 minutes for 4 rounds
40/30 cal ride
40/30 cal ski
40/30 cal row
4136 Saturday 6/28/2025
A
3 rounds
1 lap run
10 pushups
10 walking lunges
10 American swings
B
“Hoover”
8 rounds for time
400 meter run together
15 burpee box jump overs shared (24/20) *Shared
10 cal echo each
6 DB snatches each 70/50
Flow:
Hoover is a Hero workout named after Staff Sergeant Taylor Hoover. Today is a partner version of this workout. Partners will run the 400 meters together, share the 15 burpee box jump overs, then both will do 10 cal echo bike and 6 db snatches in a you go I go format.
4135 Friday 6/27/2025
A
3 min Row, run or ride
3 rds
7ea 1kb single leg deadlifts
7ea 1kb strict press
14 kb swings
(10 min)
B
Split jerks
3-3-3-3-3
(20 min)
C
100 double unders
50 kb or db deadlifts
40 kb or db snatches
30 hand release push ups
20 box jump overs (24/20)
*15 min timecap
4134 Thursday 6/26/2025
A
Coach led warmup
(10 min)
B
Rope Climbs
*Accumulate 10-15 climbs
**Work on technique and minimizing number of pulls
(15 min)
C
With a partner:
P1: 35 Cal Ski
P2: 35 med ball situps
-switch-
P1: 25 Cal Ski
P2: 25 med ball situps
-switch-
P1: 15 Cal Ski
P2: 15 med ball situps
-switch-
*15 min timecap
D
3 rds
1 min Double Unders
Rest 1 min
(5 min)
4133 Wednesday 6/25/2025
A
Coach led warmup
(15 min)
B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1 80%
1x1+ 85%
(25 min)
C
3 min Max Devil's Press
1 min Rest
2 min Max Devil's Press
1 min Rest
1 min Max Devil's Press
4132 Tuesday6/24/2025
A
3 min Double Unders
3 rds
5 T2B
5ea jumping lunges
5ea kb snatch
(10 min)
B
6 sets
3 hang power snatch + 2 hang squat snatch + 1 squat snatch
*unbroken
(20 min)
C
6 rds
Run 2 laps
100' front rack 2kb carry
*15 min timecap
4131 Monday 6/23/2025
A
3 min Row, run or ride
3 rds
7 hspu
5 strict pullups
3 broad jumps
(10 min)
B
Back Squats
6x3
*All sets at 75%
**Future weeks: 78%, 81%
(25 min)
C
42-30-18 Wall Balls
21-15-9 Pullups
*10 min timecap
4130 Sun 6/22/2025
SUNDAY CAPACITY
Team of 4
P1. 500/400 cal ride
P2. 500/400 cal ski
P3. 500/400 cal row
P4. Rest
Switch as desired
4129 Saturday 6/21/2025
A
24-16-8
Calorie machine
Walking lunge
Banded pull apart
B
12 minute EMOM
1 legless rope climb*
*Ladies legless on odd minutes, regular on even minutes
C
Pattern shared burden
“King of the Castle”
1600/1400 meter row
80 reverse lunge wall balls 20/14 to 10’
20 sandbag cleans* 150/100
80 reverse lunge wall balls 20/14 to 10’
1600/1400 meter row
*control to shoulder, not over the shoulder
Flow: This is an out and back partner shared chipper. For the wall balls lunge left, throw, lunge right, throw and alternate each rep. Every time you toss the ball counts as one rep.
4128 Friday 6/20/2025
A
Coach led warmup
(15 min)
B
Find 3RM
Clean and Split Jerk
*3 C&J without dropping the bar
(20 min)
C
9 min AMRAP
2 power cleans
2 split jerks
2 clean and jerks
*use 85% of 3RM clean and jerk
**Goal is to do each set unbroken. Go as long as possible with unbroken sets.