TRAIN WACO BLOG

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

WODs 1/3

Monday 1/3 “Strength” Deadlift In 15:00 1×8 @50% 1×6 @ 60% 1×4 @ 70% 1×2 @80% 1×1 @90% 3×1 @ 95% (Rest :90 between 95%

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WODs 12/27

Monday 12/27 “Strength” Every :90 x 8 1 Power Snatch + 1 OHS Build in weight “Conditioning” 16min EMOM Min 1: 5-8 RMU or BMU

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WODs 12/20

Monday 12/20 “Strength” E2MOM x 4 2 Deadlift @ 85% “Conditioning” 5:00 AMRAP 15 Wallball (20/14) 40 Double Under Rest 1:00 5:00 AMRAP 12/10 Bike

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WODs 12/13

Monday 12/13 “Strength” E2MOM x 4 3 Bench Press @80% “Conditioning” 4 Rounds 1:00 Max Calorie Row Rest:30 1:00 Max Burpees Rest:30 1:00 Max Box

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WODs 12/6

Monday 12/13 “Strength” E2MOM X 5 4 Deadlift @ 75% *Not TNG *Reset each rep *Don’t drop from the top “Conditioning” 8min AMRAP 15 WallBalls

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WODs 11/29

TEST WEEK – Conditioning Monday 11/29 “Strength” E2MOM x 5 1 Power Clean + 1 Hang Power Clean + 1 Jerk Build each set “Conditioning

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WODs 11/22

Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power Clean (135/95) 10 Front Squat

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WODs 11/15

Monday 11/15 “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

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WODs 11/8

Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell Press Rest :30 15 V-Ups

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WODS 9/13

Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a full Tabata of each movements

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WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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