Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power Clean (135/95) 10 Front Squat
Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a pull-up first *If pull-ups are
Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell Press Rest :30 15 V-Ups
Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a full Tabata of each movements
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20 min AMRAP 5 HSPU 10
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps Min 2: 5-8 Muscle-Ups Min
Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees Over Bar 1 CP =
Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at Pocket Finish with Shrug “Conditioning”
Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to 80%) “Conditioning” Open WOD 13.4
Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the rows heavy “CONDITIONING” 12 AMRAP
Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power
Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a
Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell
Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps
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.
Fill out the form below and we’ll be in touch about joining an Elements 101 class.
Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.
Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.
