Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate “Conditioning” 10 Rounds For Time:
Monday 8/22 “Strength” 4 Sets: (20:00 clock) 1.) 5 Ring Rows 2 second negative + 5 Ring Dips Rest 1:00 2.) 8 Pendlay Rows 5/5
For the majority, it’s the most dreaded day of the week – or days depending on what kind of gym animal you are. Maybe it’s
Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters (135/95) 5 Bar Facing Burpees
Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support Ring Hold Min 2: 5-8
Monday 8/1 “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 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements each round A.) 15 Box
Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift (275/185) Box Jumps (30/24) Scale:
Monday 7/11 “Strength” Clean 3×[email protected] 90-95% (15-20 min Clock) “Conditioning” 3 Rounds For Time: 20 Deadlift (155/105) 20 Medball Cleans (20/14) Tuesday 7/12 “Strength”
Monday 7/4 8:30am Only “Conditioning” 4 Rounds For Time: Run 400m 76 Single Arm Dumbbell Push-Press 76 Sit-Ups 76 Dumbbell Front Squats 76 Push-Ups 76
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.
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.
