TRAIN WACO BLOG

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

WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also sub for HPC) “Strength” Bench

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12 Cal Bike (about 50 seconds

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time Remaining Max Calorie Row Rest

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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 11/28

Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring

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WODs 11/21

Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%

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WODs 11/14

Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)

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WODS 11/7

Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For

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WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

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WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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