DAILY WORKOUT
MVMT: WHAT TO EXPECT
The 307 WOD (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.
A 60 min 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 Classes.
MVMT SPECIFIC COURSES
ONE-ON-ONE & SMALL GROUP TRAINING WITH ONE OF OUR EXPERT COACHES
4198 Friday 8/29/2025
Labor Day Weekend: No Classes Sat-Mon. LifeTime is open Monday 8am-6pm
A
Coach led warmup
(10 min)
B
Deadlifts
6x3
*All sets at 81%
(20 min)
C
As far as possible in 15 min
3-6-9-12-15......
1 lap run
Burpee box jump overs (24/20in)
Handstand push-ups
4197 Thursday 8/28/2025
A
500m row
20-30 double unders
20 pushups
20-30 double unders
3 wall walks + 10 sec hold
20-30 double unders
2-5 strict hspu
(10 min)
B
Strict Press
5x3 85%
Ring Dips
5x6, slow & full range
*Dips imediately after each set of presses
(20 min)
C
5 rounds for reps
30 sec parallette/hurdle lateral jumps
30 sec rest
30 sec med ball bear hug step-ups (20in) (20/14)
30 sec rest
30 sec med ball v-ups
30 sec rest
(15 min)
4196 Wednesday 8/27/2025
TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11
LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off
A
2 rds
10 scap pull-ups
10 alternating spiderman lunge stretches
2 rds
10 kip swings
10 alternating samson lunge stretches
2 rds
10 ring rows
10 snatch grip deadlifts
(10 min)
B
Rope climb technique work
(20 min)
C
With a partner
7 min Max Cal Ride
6 min Max Hang Snatch (75/55)
5 min Max Pullups
4195 Tuesday 8/26/2025
A
Coach led warmup
(10 min)
B
Mid Thigh Hang Power Snatch
4x2
Power Snatch
5x2
(25 min)
C
2 attempts
500m row time trial
(15 min)
4194 Monday 8/25/2025
Are you taking Creatine? You should be. Find out why
A
3 min Ride
2-3 rds
10 Wall balls
10 knees to elbows
10 good mornings
(10 min)
B
Back Squats
6x3
*All sets at 78%
**Next week: 81%, 84, 87%
(20 min)
C
50 Russian Swings
40 Wall Balls
50 T2B
40 Wall Balls
50 Russian Swings
*16 min timecap
4193 Sunday 8/24/2025
SUNDAY CAPACITY
Every 2 minutes for 8 rounds
24/20 cal ride
Max double unders in remaining
4192 Saturday 8/23/2025
A
2 rds
25 Cal ride
20 plank shoulder taps
20 walking lunges
10 box jump overs
B
12 min EMOM
1 Rope Climb
*Legless if possible
C
Team of 3
4 rds
Rotate stations each min, keep track of total reps at each station
A: 1 min Max Wall walks
B: 1 min Max burpee box jump overs
C: 1 min Max 2DB walking lunges (50s/35s)
*At 12 min:
As a team, complete the total remaining reps shared burden, 1 working:
240 walking lunges
120 burpee bjo
80 wall walks
*Target time 15-18 min
4191 Friday 8/22/2025
A
Coach led warmup
(10 min)
B
Deadlifts
6x3
*All sets at 78%
**Next week: 81%
(20 min)
C
21-15-9
HSPU
Front Squats (95/65)
Bar Facing Burpees
*15 min timecap
4190 Thursday 8/21/2025
TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11
LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off
A
Run 1 lap
15 pushups
Run 1 lap
15 clapping pushups
Run 1 lap
15 diamond pushups
Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'
1-2 rds
16 russian swings
8ea kb strict press
(10 min)
B
Strict Press
4x4 80%
Ring Dips
4x5, slow & full range
*Dips imediately after each set of presses
(20 min)
C
AMRAP 10 min
8 toes-to-bars
8 DB thrusters (35/25lb)
12 DB walking lunges
4189 Wednesday 8/20/2025
A
2 min Ski
3 rds
10 ring rows
5 T2B
3-5 Strict pullups
(10 min)
B
Muscle Up technique work
(20 min)
C
Partner shared burden
20 min AMRAP
40/32 Cal Ski
40 Burpee Box Jump Overs
40/32 Cal Ride
40 Front Squats (155/105)
4188 Tuesday 8/19/2025
A
Coach led warmup
(10 min)
B
Mid Thigh Hang Power Snatch
4x4
Power Snatch
5x3
(25 min)
C
12 min EMOM
Min 1: 40 Double Unders
Min 2: Max Abmat Situps
4187 Monday 8/18/2025
TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11
LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off
A
Row 500m
3 rds
20 Jumping Jacks
:30 sec Handstand hold
:30 sec hanging L-sit
5 Ring Dips
(10 min)
B
Rear Foot Elevated Split Squats
1x12 ea
3x8 ea
(15 min)
C
20 min AMRAP
400m Run
40 Ring Dips
400m Run
40 Ring Rows
400m Run
40 Pushups
400m Run
40 Pullups
4186 Sunday 8/17/2025
SUNDAY CAPACITY
100/80 cal ride
Rest 4 min
80/60 cal ride
Rest 3 min
60/40 cal ride
Rest 2 min
40/25cal ride
Rest 1 min
20/15 cal ride
4185 Saturday 8/16/2025
A
3 lap run
Into 2 rounds
10 lateral plate hop overs
12 kb swing
14 walking lunges
16 plank shoulder taps
B
5 sets
12 double dumbbell box step overs 20”
C
“Mount Doom”
30 burpee box get overs (48/40)
100 double unders
60 db snatch (70/50)
100 double unders
90 T2B
100 double unders
120/90 cal ski
100 double unders
90 T2B
100 double unders
60 db snatch (70/50)
100 double unders
30 bar muscle up
Target 35
Cap 40
Flow: This is an up and back chipper with 100 double unders separating each movement. Partners share the burden of all the work. Box get overs are two boxes stacked together. Use two rogue bands to secure the boxes.
4184 Friday 8/15/2025
A
Coach led warmup
(15 min)
B
Deadlifts
6x3
*All sets at 75%
**Future weeks: 78%, 81%
(20 min)
C
1k Row
30 Hang Snatch (75/55)
30 Pullups
*10 min timecap
4183 Thursday 8/14/2025
A
Coach led warmup
(10 min)
B
Strict Press
4x5 75%
Ring Dips
4x5, slow & full range
*Dips imediately after each set of presses
(20 min)
C
5 rds
Run 1 lap
3 clean & jerks
10/7 Cal Ski
-Rest 1 min-
*C&J weights increasing each round:
95/65
115/75
135/95
155/105
175/115
*15 min timecap
4182 Wednesday 8/13/2025
A
1 min row
30 double unders
Max handstand hold
1 min ski
40 double unders
Max handstand hold
1 min walking lunges
50 double unders
Max handstand hold
(10 min)
B
Split jerks
3-3-3-3-3
(15 min)
C
With a partner
20 min AMRAP
4 lap Run with your wall ball, switch ball between partners as needed
150 Wall Balls
150 Box Jump Overs
6 lap Run, Alternate laps
Max Wall Balls and Box Jump Overs in remaining time.
*Partners work at the same time at each station. Switch as needed. Score is total reps.
4181 Tuesday 8/12/2025
A
400m Run
With an empty barbell
3 rds
3 high hang power snatch
3 mid thigh hang power snatch
3 below knee hang power snatch
Add light weight and repeat
(10 min)
B
High Hang Power Snatch
4x4
Power Snatch
4x3
(25 min)
C
4 rds
In 2 min:
20/15 cal ride
10 T2B
Max pullups
-Rest 2 min-
4180 Monday 8/11/2025
A
3 min row, ride or ski
10 wall balls
5 strict pullups
20 wall balls
10 kipping pullups
30 wall balls
15 butterfly pullups
40 wall balls
(10 min)
B
Back Squats
6x3
*All sets at 84%
(20 min)
C
5 rds
3 min AMRAP
3 power cleans (135/95)
6 pushups
9 air squats
*1 min rest between AMRAPs
*Start where you left off
4179 Sunday 8/10/2025
SUNDAY CAPACITY
2 rounds for time
800 meter run
50 line facing burpees