TRAIN WACO BLOG

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

WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4 Goblet Squats(53/35) + 3 Box

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WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should have at least :15 rest

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WODs 4/4

Start Of Juggernaut Strength Cycle Monday 4/4 “Conditioning” 4 Rounds Each For Time: 5 OHS (135/95) 50 Double Unders 5 Push-Jerks (135/95) (Rest 1:30) *Weight

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WODs 3/28

Monday 3/28 “Gymnastics” EMOM x 15 Min 1: 3-5 Negative (:03) Pull-Ups Min 2: 45 Double Unders Min 3: 8-10 Ring Rows (challenging) *Elevate feet

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WODs 3/21

Monday 3/21 “Conditioning” 4 Sets: AMRAP 8 minutes: 750m/500m Row 21 Push Press (95/65) 15 C2B Pull-ups 9 Burpee Box Jump Overs – with time

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WODs 3/14

Monday 3/14 “Strength” In 20:00 Hang Power Clean 3×5 @65% Power Clean 3×3 @75-80% Rest ~90secs between sets “Conditioning” 10 Rounds For Time: 5 Deadlift

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WODs 3/7

Monday 3/7 “Strength” 9 EMOM 3 Push-Jerk “Conditioning” 9 min EMOM Min 1: 2-4 Bar Muscle Ups Min 2: 6-8 Chest To Bar Pull-Ups Min

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WODs 2/28

Monday 2/28 “Strength” Every :90 x 6 1 Clean + 1 Hang Clean + 1 Jerk Build in weight, can be squat or power “Conditioning”

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WODs 2/21

Monday 2/21 “Strength” E2MOM x 5 5 Hang Power Snatch + 3 OHS “Conditioning” 12 AMRAP 20 Alt. DB Snatch (50/35) 8 Burpee Box Jump

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WODs 2/14

Monday 2/14 “Strength” E2MOM x 4 3 Strict Press + 3 Push-Press *Go heavier than last week “Conditioning” 9 AMRAP Grab Your Valentine! Teams of

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WODs 6/27

Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning”

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WODs 6/20

Monday 6/20 “Strength” E2MOM x 4 2 PC + 1 Squat Clean @ 75% 1RM Clean “Conditioning” 3 Sets: 50

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WODs 6/13

Monday 6/13 “Primer” 3X Rowling Then 3 Rounds 3 Strict Press + 3 Jerk Balances 5 Front Squats :20 Hollow

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WODs 6/6

Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning”

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WODs 5/30

Monday 5/30 “Conditioning” Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *In a

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WODs 5/23

Monday 5/23 “Primer” 5 Rounds 1:00 Bike 10 Banded Pull-Aparts 5 Push-Ups 10 DB Floor Press 5 Tricep Kick Backs

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