Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: – Run together – Trade reps
Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8 minutes, build to a heavy
Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3 Sets: 10 Power Cleans (115/85)
MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST 5:00 EMOM 5 minutes: 3
Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell Swings 32/24kg 800m Row 40
Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65) 9 Pull-ups Silver: 75/55 Bronze:
Monday 4/17 “Strength” Front Squat (no eccentric) 3×2 @90% “Conditioning” 4 Rounds for Time: 15 Hang Power Snatch (95/65) 20 Abmat Sit-ups 15 Cal Row
Monday 4/10 “Strength” Front Squat (no eccentric) E2MOM X 4 3 reps @ 85% “Conditioning” 3-6-9-15-21 Row Calorie Thrusters (95/65) Silver: (75/55) Bronze: (45/35)
Monday 4/3 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 10 Barbell Bent Over Row, 2-3 second negative “Conditioning” 3
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm Front Rack Walking Lunge Steps
Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: –
Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8
Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3
MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST
Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell
Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65)
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.
