TRAIN WACO BLOG

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

WODS 11/27

Monday 11/27 “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats + 3 High Box Jumps “CONDITIONING” 3 Rounds for Time: 7 Squat Clean Thrusters

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WODS 11/20

Monday 11/20 “STRENGTH” Every 2:00 x 5 Sets: 5-5-5-5-5 Clean Deadlifts “CONDITIONING” AMRAP 15 minutes 5 Squat Clean and Jerks (205/140) 50 Double Unders 500m

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WODS 11/13

Monday 11/13 “STRENGTH” EMOM x 6 minutes: O: 4 TnG Power Cleans + 12 Wall Balls E: REST In 10 minutes, find a 3RM Front

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WODS 11/6

Monday 11/6 “STRENGTH” Back Squat Every 2:00 x 7 Sets: 50% x 5 60% x 3 70% x 2 75% x 1 80% x 1

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WODS 10/30

Monday 10/30 “STRENGTH” Bench Press Every 2:00 x 7 Sets: 70% x 1 77.5% x 1 82.5% x 4 x 3 82.5% x 3+ “CONDITIONING”

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WODS 10/23

Monday 10/23 “STRENGTH” Back Squat Every 2:00 x 7 Sets: 75% x 6 x 3 75% x 3+ “CONDITIONING” AMRAP 14 minutes: 7 Ring Muscle-Ups

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WODS 10/16

Monday 10/16 “STRENGTH” Bench Press Every 2:00 x 3 sets: 50% x 5 60% x 5 70% x 5 “CONDITIONING” 6 Sets: 3:00 Row for

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WODS 10/9

Monday 10/9 “STRENGTH” Back Squat Every 2:00 x 6 Sets: 50% x 5 60% x 3 70% x 2 75% x 1 80% x 1

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WODS 10/2

Monday 10/2 “STRENGTH” Bench Press Every 2:00 x 6 Sets: 5 @ 65% 5 @ 72.5% 3 x 5 @ 77.5% 5+ @ 77.5% “CONDITIONING”

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WODS 9/25

Monday 9/25 “STRENGTH” Back Squat Every 2:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70% “CONDITIONING” AMRAP 6 minutes: 12

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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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