DAILY WORKOUT
MVMT: WHAT TO EXPECT
The 307 WOD is YOUR workout today.
Created & programmed for beginners and advanced athletes. No need to “get in shape” before coming to class. You will start where you are and develop fitness faster and safer in this class.
60 min class: warmup, skill & strength work followed by some conditioning.
Check out our MVMT LIBRARY to see some of the exercises you will learn to do in our 307 Athlete Classes.
Has LifeTime been a positive force in your life? If so, your review would mean the world to our team and help inspire others to start their own healthy way of life. Leave us a review.
Google Review
Facebook Review
4210 Wednesday 9/10/2025
A
Run 3 Laps
20 banded pull aparts
:30 foam roller thorasic stretch
1 min in bottom of squat
then
3 rds: start with bare bar, add weight each rd
3 good mornings + 3 OH squats + 3 power snatches
3 deadlifts + 3 hang muscle snatch + 3 behind the neck press
(15 min)
B
Snatch
Every 2 min for 7 rds
1 pause above knee hang squat snatch + 1 pause below knee hang squat snatch
*Pause for 3 sec at each hang position
C
Partner Shared Burden
90 OHS (65/45)
30 T2B
60 OHS (95/65)
30 T2B
30 OHS (135/95)
30 T2B
*16 min timecap
4209 Tuesday 9/9/2025
A
Coach led warmup
(15 min)
B
12 min EMOM
Min 1: 10/8 cal Ride
Min 2: 25 double unders
Min 3: 3-5 strict pullups
B
Fran
21-15-9
Thrusters (95/65)
Pullups
*7 min timecap
D
Coach led cooldown
(10 min)
4208 Monday 9/8/2025
A
Run 400m
3 rds
10 Wall balls
25 double unders
10 good mornings
(10 min)
B
Back Squats
6x3
*All sets at 84%
**Next week: 87%
(20 min)
C
With a partner
4 rds
Min 1: P1 Max cal Ski
Min 2: P2 Max cal Ski
Min 3: P1 Max cal Ride
Min 4: P2 Max cal Ride
Min 5: P1 Max cal Row
Min 6: P2 Max cal Row
(24 min)
4206 Saturday 9/6/2025
A
25 cal ride
20 walking lunge
15 Kip swings
10 pushups
5 wall walk
25 cal ride
B
4 sets
100 foot sled push*
*load the sled with two kettle bells, every 25 feet complete 10 reps gorilla row (5 per arm) then load kettle bells back on and push 25 more feet and repeat for the 100 feet. Rest 3 minutes between each set.
C
“The Black Pearl”
180/150 cal ride
90 burpee over parallettes
140/120 cal ride
70 burpee box jump overs 24”
100/90 cal ride
50 burpee box get overs 40”
Target 35
Cap 40
Flow:
All work is shared, split the work in a way that results in the fastest time.
4205 Friday 9/5/2025
A
20 cal ride
3 rds
15 double unders
15 good mornings w/ plate
3 rds
10 russian swings
5ea kb Snatch
(10 min)
B
Deadlifts
8x2
*All sets at 75%
**Future weeks: 78%, 81%
(25 min)
C
3 rds
30 Double Unders
15 Snatch (75/55)
Rest 3 min
3 rds
30 Double Unders
15 Snatch (75/55)
*15 min timecap
4204 Thursday 9/4/2025
A
2 rds
1 min Ski
1 min Hanging knee raises
2 rds
20 walking lunges
10 empty barbell strict press
10 pushups
(10 min)
B
Strict Press
*Work to heavy
(20 min)
C
15 min EMOM
Min 1: 20 Hand release pushups
Min 2: 45sec Mountain Climbers
Min 3: Max Abmat Situps
4203 Wednesday 9/3/2025
A
Row 500m
2 rds
50' broad jumps
50' crabwalk
50' bear crawl
50' explosive skips
(10 min)
B
Hand Over Hand Sled Pulls
6 Lengths
(15 min)
C
Partner Shared Burden
20 min AMRAP
70 Thrusters (115/85)
60 Box Jump Overs (24/20)
50 BMU
40 Thrusters (155/115)
30 Box Jump Overs (30/24)
Max Ring Muscle Ups in remaining time
4202 Tuesday 9/2/2025
A
Coach led warmup
(10 min)
B
Power Snatch
*Work to heavy
(25 min)
C
25/20 Cal Row
10 Bench Press (185/125)
20/16 Cal Row
15 Bench Press (185/125)
15/12 Cal Row
20 Bench Press (185/125)
*12 min timecap
4201 Monday 9/1/2025
No classes today for Labor Day. LifeTime is open 8am-6pm
A
Row 500m
2 rds
50' broad jumps
50' crabwalk
50' bear crawl
50' explosive skips
(10 min)
B
Back Squats
6x3
*All sets at 81%
**Next week: 84%, 87%
(20 min)
C
21/18 cal ride
21 pullups
Rest 1 min
15/12 cal ride
15 pullups
Rest 1 min
9/7 cal ride
9 pullups
*10 min timecap
4200 Sunday 8/31/2025
SUNDAY CAPACITY
Every 3 minutes for 10 rounds
10/8 cal ride
10 line facing burpees
10/8 cal ride
4199 Saturday 8/30/2025
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
3 rounds
1 lap run
10 single arm devils press 25#/15#
10 cal ski
20’ sled push empty
B
“Mr. Schneebly”
2 rounds
400m run*
50 devils press 50’s/35’s
400m run
400’ sled drag 1 plate/empty
400m run
50/40 cal ski
400m run
400’ sled push 1 plate/empty
*All 400m runs together at the same time
Target: 40
Cap: 50
Flow: Partners will run all 400m together at the same time, then share the burden on all other stations.
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