3992 Thursday 1/30/2025

A
Run 2 Laps
20 banded pull aparts
20 PVC passthrus
1 min in bottom of squat
then
2 rds with bare bar
3 good mornings + 3 OH squats + 3 power snatches
2 rds
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press
(15 min)

B
Snatch Balance
4x4
(15 min)

C
Every 3 min x 4 Rounds
5 over-unders
10 ring push-ups
15 kb deadlifts (70/53)

D
3 rds
25 hollow rocks
25 supermans
(5 min)

3991 Wednesday 1/29/2025

A
Coach led warmup
(15 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
5 min AMRAP
9 burpee over the barbell
9 front squats (115/75lb)

D
8 rack lengths KB farmers carry
*Every drop do 30 mountain climbers
(5 min)

3990 Tuesday 1/28/2025

A
EMOM
Min 1: 50s of shuttle runs
Min 2: *6 count burpees
Min 3: 50s of shuttle runs
Min 4: pike around the worlds
Min 5: 50s of shuttle runs
Min 6: Max Burpee Pullups
*6 count burpee=top of plank, bottom of push-up, top of push-up, squat, stand, jump and clap (segment each of these positions and pause at each for 1 sec.)

Spend a few mins opening shoulders and lats
(10 min)

B
Power Cleans
2x3 @ 60%
2x3 @ 70%
2x3 @ 75%
(20 min)

C
10 min AMRAP
Partner 1: AMRAP bar muscle-ups
Partner 2: AMRAP cals on air bike
Switch movements as needed

AMRAP 10 min
Partner 1: AMRAP HSPU
Partner 2: AMRAP cals on rower
Switch movements as needed

3989 Monday 1/27/2025

A
With a partner
Each row 250/200m
1, 2...6 Ring Rows, ea
1, 2...6 Ring Pushups, ea
1, 2...6 Goblet Squats, ea
Each row 250/200m
(10 min)

B
Front Squats
4x4
*2 sec pause in the bottom, 8 sec pause at the top
(20 min)

C
2 rounds
500m row
6 bear complexes (PC+FS+PP+BS+PP) (135/95lb)
500m row
3 rounds cindy (5 pull-ups/10 push-ups/15 air squats)
*20 min timecap

3988 Saturday 1/25/2025

2 Weeks from today we will be posting our 4000th WOD at the 307 (starting in October 2011). We’ll be doing our monthly community workout to celebrate. Come join the fun Saturday 2/8. We will be starting the workout at 9am so come as early as you need to get your warmup.

But first, enjoy this one from Coach Collin.

A
6 minute legs only bike
2 rounds
100 feet plate bear hug walk 45/25
10 plank shoulder taps
10 handstand kick up to wall (alternate lead foot)
10 plate ground to overhead 45/25

B
5 sets
:30 sandbag bear hug hold
100 feet sled push*
*sled push immediately after finishing sandbag hold

C
40 EMOM, shared burden within each minute
Min 1: 70 Double Unders
Min 2: 6 wall walks*
Min 3: 10 Deadlift 275/185
Min 4: 16 box jump overs* 24”/20”
1 works:1 rests
*Wall walk: one wall walk, one wall facing hspu =1
*Box jump overs: jump all the way over the box, Scale to broad jumps if not comfortable jumping over the box.

Flow: Each minute is a shared burden. One person works while the other rests. Scale accordingly to have work done within the 1 minute window.

3987 Friday 1/24/2025

A
Run 2 laps
10 cal ride

10 russian swings
10 kip swings
10 squats

10 KB swings
10 kipping pullups
10 goblet squats

10 KB strict press
10 strict pullups
10 KB thrusters

Run 1 lap
20 cal ride
(10 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
24.3
5 rounds of:
10 thrusters (95/65)
10 chest-to-bar pull-ups

-Rest 1 minute-

5 rounds of:
7 thrusters (135/95)
7 bar muscle-ups
*15 min timecap

D
3 min AMRAP
Abmat Situps

3986 Thursday 1/23/2025

A
Coach led warmup
(15 min)

B
Clean and Jerk
*Work to heavy
(20 min)

C
12 min EMOM
Min 1: 5 power cleans (185/125lb)
Min 2: 8 chest-to-bar pull-ups
Min 3: 30 double-unders

3985 Wednesday 1/22/2025

A
2 min Ride, light

2 rds, with bare barbell
10 behind the neck press
10 good mornings
10 back rack lunges

2 min Ride, moderate

2 rds, with bare barbell
10 behind the neck push press
10 squats
10 OH lunges

1 min Ride, hard
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
21-15-9
OH barbell lunges (115/75lb)
Box jump Overs (30/24in)
*12 min timecap

3984 Tuesday 1/21/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
15 deadlifts (225/155lb)
18 Med Ball abmat sit-ups (20/14lb)
21 wall balls (20/14lb)
18 deadlifts
21 MB abmat sit-ups (20/14lb)
24 wall balls
21 deadlifts
24 MB abmat sit-ups (20/14lb)
27 wall balls
*15 min timecap

3983 Monday 1/20/2025

A
3 min Ski or Row

3 rds
10 jumping squats
25' duck walk
10 pushups
25' bear crawl
(10 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
(20 min)

C
5 rounds
Min 1: 15 back squats (115/75lb)
Min 2: 10 bar facing burpees
(10 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3982 Saturday 1/18/2025

A

2 rounds
10 push up to down dog
5/5 kb windmill
10 handstand hold scap push up
10 banded pull apart
10 cal row/ski*
*opposite machine for round 2

B
10-1
Bench press @ 65% 1RM
*10 foot handstand walk after each set
** or 2 wall walks

C
With a partner
“Popeye”

16 min amrap
300/200 meter row
4 rope climbs
300/200 meter ski
4 rope climbs
*switch at 150m/100m
**scale to 2 rope climbs shared each time if needed

16 minute cap

@16:00
3 min on/1 min off until 60 cleans completed

20/15 cal ride shared
10 muscle snatch 75/55 shared
60 sandbag cleans 150/100 shared
*repeat the 3 minutes on 1 minute off until 60 sandbag cleans are completed.

Flow:
Partners will share the burden on part A. At 16 minutes partners will start on part B. Partners will then work 3 minutes on 1 off until 60 sandbag cleans are completed, starting on the bike at the top of every new interval.

3981 Friday 1/17/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
(15 min)

C
For time:
1k row
50 wall balls (20/14lb)
50 box jump overs (24/20in)
50 ring push-ups
50 KB swings (53/35lb)
50 wall ball squat cleans
1k row
*25 min tapout

3980 Thursday 1/16/2025

A
500m Row

3 rds
5 burpees
20 supermans or floor back extensions
10 KB SDHP
20 Situps
(10 min)

B
Hand over hand sled pull
5x50'
(15 min)

C
16 min AMRAP
With a partner
Max Rack Lengths KB Farmers Carry (70/53) + 10 SDHP
P2 performs 20 parallete pass throughs while P1 is carrying
-switch when P1 drops and P2 completes-

*When P1 drops to switch partners, P1 must perform 10 single KB SDHP before P2 can resume carry

D
Coach led mobility
(5 min)

3979 Wednesday 1/15/2025

A
With a partner
3 rds
P1 does 50' walking lunges + 50' bear crawl
P2 does samson stretch, long lunge stretch and pigeon stretch
-switch-

3 rds
P1 does 50' crab walk + 50' backwards crab walk
P2 does pushups - mix up between standard, narrow, wide etc

Spend the remainder of the warmup time in the rack doing empty barbell squats and increasing to light loads with attention paid to range of motion and proper technique.
(15 min)

B
Back Squat
*Work to heavy
(20 min)

C
Bench Press
*Work to heavy
(15 min)

3978 Tuesday 1/14/2025

A
2 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups
(10 min)

B
12 min EMOM
1 Power Clean & Jerk

C
3 rds
2 min: over-unders
2 min: DB lateral step-ups (1db 50/35lb)
2 min: hang DB snatches
(18 min)

D
8 Rounds
:15 second L-Sit Hold
:15 second rest

3977 Monday 1/13/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
Cone Squat Warmup
(10 min)

B
Front Squats
4x4
*5 sec pause in the bottom, 12 sec pause at the top
(15 min)

C
3 rounds for time:
20 burpees
30/25 Cal of X
20 pull-ups
*X = 1 rd of each Row, Ski & Ride
*20 min tapout
*Compare to 1/16/2024

3976 Saturday 1/11/2025

A
1 minute thoracic foam roll
10 Russian swings
10/10 single leg KB RDL
20 cal row
10 American swings
20 cal ski
5 wall walk

B
Deadlift
7-5-3-5-7
*5-7 heavier than 7-5

C
“Love/Hate”
Part A:
From 0:00 to 20:00
10 rounds of DT 155/105
Max cal ski in remaining
*Alternate full rounds of DT

“DT”
12 deadlifts
9 hang cleans
6 shoulder to overhead

Rest until 22:00

Part B: 22:00-40:00
20 Rounds of Cindy
Max rope climbs in remaining
*Alternate full rounds of Cindy

“Cindy”
5 pull ups
10 pushups
15 air squat

Flow:
At 0:00 partners will alternate full rounds of DT until 10 total rounds are completed. In the remaining time until 20:00 partners will accumulate max calorie ski, switching as desired. At 20:00 partners will rest until 22:00 and will then alternate full rounds of Cindy until 20 total rounds. In remaining time partners will accumulate max rep rope climbs. Score is calories on ski + total rope climb reps.

3975 Friday 1/10/2025

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'

2 rds
16 russian swings
8ea kb strict press
(10 min)

B
Bench Press
4x4
4x2
(20 min)

C
Tabata
Double-unders
DB goblet squats (55/35lb)
Double-unders
DB snatch, alt
Tabata = 20s work/10s rest for 8 rds (4 min)
(16 min)

3974 Thursday 1/9/2025

A
Row 500m
3 rds
20 Jumping Jacks
:30 sec Handstand hold
:30 sec hanging L-sit
(10 min)

B
Rear Foot Elevated Split Squats
3x20 each leg
(15 min)

C
EMOM for as long as possible
7 thrusters (95/65lb)
6 toes-to-bar
5 HSPU
(15 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3973 Wednesday 1/8/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
3 Rounds
run 2 laps
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)

B
Work to heavy 3 rep squat snatch
(15 min)

C
3 Rounds for time:
Max set unbroken squat snatch
400m run
*Use no more than 60% of your heaviest 3 rep from earlier.
(10 min)

D
Coach led mobility
(5 min)