TRAIN WACO BLOG

Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.

WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat “CONDITIONING”

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B Pull-ups in sets of 5.

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar

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WODS 1/15/24

Monday 1/15 “CONDITIONING” Benchmark: 15.1 & 15.1a AMRAP 9 minutes 15 T2B 10 Deadlifts (115/75) 5 Snatches (115/75) -then immediately into: In 6 minutes: 1-rep

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WODS 1/8/24

Monday 1/8 “CONDITIONING” AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) REST 2:00 AMRAP 4 minutes: Max Squat Cleans

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WODS 1/1/24

Monday 1/1 “CONDITIONING” New Year Teams of 2. Trade Reps as Needed. AMRAP 24 minutes: 20 Front Squats (95/65) 24 Bar Facing Burpees 20 Power

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WODS 12/25

Tuesday 12/26 “STRENGTH” 5 x 3 Front Squats “CONDITIONING” 3 Rounds for Max Reps: :45 Calorie Row :15 REST :45 Wall Balls (20/14) :15 REST

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WODS 12/18

Monday 12/18 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats building to a heavy set “CONDITIONING” 3 Rounds for Time: 500m Row 50 Double

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WODS 10/11

Monday 12/11 “CONDITIONING” EMOM 10 minutes 150m Row Maintain Negative Splits REST 2:00 10 x :30 on/:30 off Erg Bike REST 2:00 EMOM 10 minutes

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WODS 12/4

Monday 12/4 “CONDITIONING” 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie Bike REST 2:00 REST 5:00

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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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:

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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

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