CROSSFIT

Monday

STRENGTH:

In 7:00
Build to a heavy triple Squat Clean

Rest 3:00

AMRAP 4
Max Squat cleans @75%

CONDITIONING:

OPEN
For Time:
50/35 cal bike
50 t2b

PERFORMANCE
For Time:
50/35 cal bike
50 hkr

FITNESS
For Time:
35/20 cal bike
35 situps

CAP 9:00

Tuesday

GYMNASTICS:

EMOMx12
1- 3 wall walks
2- 3/3 Turkish Get-ups
3- 50 DU

CONDITIONING:

OPEN
AMRAP 7
5 man makers
7 HSPUs
9 pullups

PERFORMANCE
AMRAP 7
5 man makers
7 AST. HSPUs
9 pullups

FITNESS
AMRAP 7
3 man makers
5 seated dB press
9 ring rows

Wednesday

CONDITIONING:

OPEN/PERFORMANCE
/FITNESS

WITH A PARTNER -TRADE AS NEEDED

Death By EMOM till failure

Minute 1 = 1 KBS + 1 Goblet Squat

Minute 2 = 2 KBS + 2 Goblet Squats

Minute 3 = ETC….

(53/35)(44/25)(35/15)

Thursday

STRENGTH:

4 sets
12 Military Presses
Rest :30
20 alt dB upright rows
Rest 2:00

CONDITIONING:

OPEN
AMRAP 18
10 s2o (155/105)
20 box Dips
400m run

PERFORMANCE
AMRAP 18
10 s2o (115/75)
20 box Dips
400m run

FITNESS
AMRAP 18
10 s2o (65/45)
10 Box Dips
300 run

Friday

STRENGTH:

EMOMx10
Odd- 6 OHS
Even- 6 Snatch Grip RDL

CONDITIONING:

OPEN/PERFORMANCE/FITNESS
3 sets:
3rds
10 wall balls (20/14)(14/10)(8/6)
5 burpee box jump over (20/16)(16/12)(12/45#)
Rest 3:00

 

BOOTCAMP

Monday

21-15-9
Weighted Box step ups w/ ball
Box Dips

21-15-9
Wall ball Squats
Wall Ball chest slam

21-15-9
OH Wall ball slam
Weighted Situps

Tuesday

AMRAP 40
2k bike
60ft rev sled drag
1k row
60ft oh plate carry

Thursday

3 Sets:
3rds
10 cal row
10 wall balls
10 no push-up burpees
Rest 3:00 / set

Friday

5sets:
10 death marches
Rest :30
10 z-press
Rest 2:00

AMRAP 9
150m farmer carry
300m run

Rest 2:00

AMRAP 9
150m Front Rack Carry
300m run

FOLLOW US ON SOCIAL

READ MORE

WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Read More »

WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

WODS 3/4/24

Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x

Read More »

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

Read More »

WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

Read More »

BOOK A FREE CONSULT

Schedule an appointment with one of our staff members to see why Train Waco is the right spot for you.  The consultation will allow time to answer questions as well as provide a tour of our facility.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Sign up for personalized training

Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Let's get you signed up!

Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.