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.
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4386 Thursday 3/5/2026
A
2 min cardio of choice
3 rds
10 pushups
10 box dips
10 kip swings
2 rds
5 db cleans, ea arm
5 1db strict press, ea arm
(10 min)
B
4 sets
100 ft Single arm db overhead carry, R
100 ft Single arm db overhead carry, L
rest 2 min
(12 min)
C
24 min EMOM
Min 1: Max Cal Ride
Min 2: Rest
Min 3: Max Cal Row
Min 4: Rest
Min 5: Max Cal Ski
Min 6: Rest
D
Coach led mobility
(5 min)
4385 Wednesday 3/4/2026
A
Coach led warmup
(15 min)
B
Take 15 min to practice a skill of choice:
- Jump rope skills
- HS walks/holds
- HSPU
- Muscle Ups
- Etc.
C
Partner Shared Burden
1000' 2DB Farmer's Carry
80 DB Deadlifts
60 HSPU
80 DB Deadlifts
1000' 2DB Farmer's Carry
*15 min timecap
4384 Tuesday 3/3/2026
A
3 rds
50 jumping jacks
50' toe walk
50' heel walk
3 rds
50 running single unders
10 alt samson lunges
10 air squats
3 rds
10 knees to elbows
10 hollow rocks
15s wall sit
(15 min)
B
10 min AMRAP
90s wall sit
30s L sit
C
15 min AMRAP
21 double unders
15 abmat situps
21 double unders
15 goblet squats
-rest 1 min-
D
Coach led mobility
(5 min)
4383 Monday 3/2/2026
A
Coach led warmup
(10 min)
B
15 min EMOM
1 Power Snatch
C
4 rds
Run 1 lap
3 power cleans, 75% 1RM
10 bar facing burpees
3 power cleans, 75% 1RM
Run 1 lap
Rest 2 min
*20 min timecap
4382 Sunday 3/1/2026
SUNDAY CAPACITY
1000m ski
-rest 2 minutes-
900m ski
-rest 2 minutes-
800m ski
-rest 2 minutes-
700m ski
-rest 2 minutes-
600m ski
-rest 2 minutes-
500m ski
4381 Saturday 2/28/2026
A
10 min EMOM
Min 1: 10/8 cal ride
Min 2: 10 scap pull-ups
Min 3: 10 pushup shoulder taps
Min 4: 10 Russian swing
Min 5: 10 each arm kb bottoms up press
B
Bench Press
6x3
C
“Cindeady”
30 min AMRAP
5 pull-ups
10 pushups
15 air squat
*Alternate full rounds
At 0:00 and every 5 mins after:
10 deadlifts each 225/155*
*Add 20lbs each round
4380 Friday 2/27/2026
A
Coach led warmup
B
26.1
20 wall balls (20/14( (10'/9')
18 box jump-overs (24/20)
30 wall balls
18 box jump-overs
40 wall balls
18 medicine-ball box step-overs
66 wall balls
18 medicine-ball box step-overs
40 wall balls
18 box jump-overs
30 wall balls
18 box jump-overs
20 wall balls
*12 min timecap
C
Coach led mobility
4379 Thursday 2/26/2026
A
Coach led warmup
(15 min)
B
15 min EMOM
Min 1: 20-30 double unders
Min 2: 5-8 T2
Min 3: 8-10 wall balls
C
3 rds
In 3 min:
Run 400m
Max cal in remaining time (One of each: ski, ride, row)
Rest 2 min
(13 min)
D
Coach led mobility
(5 min)
4378 Wednesday 2/25/2026
A
2 rds
10 pvc pass throughs
10 bootstrap squats
10 kip swings
2 rds
10 barbell behind the neck push press
10 air squats
5 strict pullups
250m row - hard
10 barbell 3 sec pause OHS
250m row - hard
*Spend remaining time warming up for the strength
(15 min)
B
14 min EMOM
Min 1: 4-8 strict pullups
Min 2: 4-8 HSPU
C
Partner Shared Burden
2000/1500m Row
100 OHS (95/65)
2000/1500m Row
*16 min timecap
4377 Tuesday 2/24/2026
A
50 sec ride / 10 sec rest
40 sec ride / 20 sec rest
30 sec ride / 30 sec rest
20 sec ride / 40 sec rest
10 sec ride / 50 sec rest
3 rds
10 pushups
10 box jump overs
*Spend remaining time building to your snatch loading
(10 min)
B
15 min EMOM
2 Snatch
C
15 min AMRAP
15/12 Cal ride or ski
3 burpee box jump overs
15/12 Cal ride or ski
6 burpee box jump overs
15/12 Cal ride or ski
9 burpee box jump overs
etc...
D
Coach led mobility
(5 min)
4376 Monday 2/23/2026
A
Run 400m
2 rds
7 scap pullups + hanging knee raise
7 squat jumps
2 rds
7 inchworm pushups
7 barbell front squats
2 rds
7 barbell cleans
7 barbell push press
3 T2B
2 C2B pullups
1 BMU
*
Spend remaining time building to clean loading
(15 min)
B
15 min EMOM
1 Power clean
C
2 rds
5 front squats (95/65)
10 T2B
5 thrusters
2 rds
5 front squats (95/65)
10 C2B pullups
5 thrusters
2 rds
5 front squats (95/65)
10 bar muscle ups
5 thrusters
*15 min timecap
4374 Saturday 2/21/2026
A
10 min AMRAP
10 cal ride
12 box step overs
14 plank shoulder taps
B
5x3 Bench Press
C
“There and Back Again”
8:00 on, 2:00 off for 4 rounds
60 T2B
40/32 cal ski
60 wall balls 20/14
Max over and back burpee box jump overs* 24”
Flow:
Partners will share the burden working for 8 minutes on, 2 minutes off. Over and back burpee box jump overs is a burpee then box jump over and back. The burpee will always be performed on the same side. 1 rep = burpee + box jump over+ box jump back.
4373 Friday 2/20/2026
VARSITY & JV Sessions start next monday (2/23). Ages 8-11 and 12-14. Sign up and more info here
A
10 inchworm pushups
10 rope rows
20 samson lunge stretches
3 rds
10 pvc passthroughs
5 rope hanging knee raises
5 sec ring support hold
5 sec bottom dip hold
2-3 rds
with a barbell
5 clean deadlift to mid thigh
5 clean deadlift + shrug
5 muscle cleans
5 front squats
5 hang power cleans
*Spend remaining time building to your clean loading
(15 min)
B
1 min work / 2 min rest for 5 sets
Max reps power cleans
Set 1: 62-65% of recent 1RM
Set 2: 62-65% of recent 1RM
Set 3: 67-70% of recent 1RM
Set 4: 67-70% of recent 1RM
Set 5: 72-75% of recent 1RM
(15 min)
C
15 min AMRAP
5 ring dips
1 rope climb
50ft db walking lunge
*db held at sides
4372 Thursday 2/19/2026
A
Coach led warmup
(15 min)
B
12 min EMOM
Min 1: 3 strict press + 5 push press
Min 2: 1-5 muscle ups
C
100 burpees
EMOM
7/5 Cal ride
*12 min timecap
**10/7 Cal Rx+
D
Coach led cooldown and mobility
(5 min)
4371 Wednesday 2/18/2026
VARSITY & JV Sessions start next monday (2/23). Ages 8-11 and 12-14. Sign up and more info here
A
2 rds
10 air squats
10 pvc pass throughs
10 scap pullups
2rds
10 wall balls
5 hang power snatch, barbell
10 scap hspu
*Spend remaining time building to front squat loading
(10 min)
B
4 rds
10 front squats + 10 hspu
rest 2 min
(15 min)
C
20 min AMRAP
Shared burden with a partner
75 Wall Balls
60 Cal Row
45 Hang Power Snatch (95/65)
30 Thrusters
15 Bar Muscle Ups
4370 Tuesday 2/17/2026
A
Coach led warmup
(15 min)
B
5 min EMOM
1 power snatch + 3 OHS
5 min EMOM
1 power snatch + 2 OHS
5 min EMOM
1 power snatch + 1 hang squat snatch + 1 OHS
C
15 min AMRAP
5 strict pullups
10 pushups
15 air squats
20 double unders
4369 Monday 2/16/2026
A
2 min ride, row or ski
3 rds
10 band pull-a-parts
10 band upright rows
10 pushups
2 min ride, row or ski
2 rds
10 scap hspu, wall facing
10 single leg kb deadlift, ea
10 russian swings
2 min ride, row or ski
*Spend remaining time building to deadlift loading
(15 min)
B
4 min EMOM
6 Deadlifts
4 min EMOM
4 Deadlifts
4 min EMOM
2 Deadlift
*Overhand grip
C
25 wall complexes
*1 wall complex = 1 wall walk + 1 wall facing hspu
*12 min timecap
**Compare to 11/13/25D
Coach led cooldown and mobility
(5 min)
4367 Saturday 2/14/2026
A
10-16-22
calories on machine
plank shoulder tap
kb swings
B
EMOM 16, alternating between A and B
A. 8 Bench press
B. 8 strict pull ups
C
“WPTH Open Mashup”
10 min AMRAP*
8 toes to bar
10 single arm hang DB clean and jerk 50/35
14/12 cal row
*Alternate full rounds
@ 10:00
5 min AMRAP
max squat clean and jerk 165/110
@15:00
10 min AMRAP*
8 toes to bar
10 single arm hang DB clean and jerk
14/12 cal row
*Alternate full rounds
Flow: Today’s open mashup is of 18.1 and 11.3. Partners will alternate full rounds on both 10 minute amraps of 18.1 and then share the burden on the 5 minute amrap, which is 11.3.