Monday 1/15

“CONDITIONING”

Benchmark: 15.1 & 15.1a

AMRAP 9 minutes
15 T2B
10 Deadlifts (115/75)
5 Snatches (115/75)

-then immediately into:

In 6 minutes:
1-rep max Clean & Jerk
(The clock does not stop for the 15 minutes)

Silver: 95/65 lbs.
Bronze: 65/45 lbs. + Hanging Knee Raises

Tuesday 1/16

“STRENGTH”

Every 2:00 x 5 Sets:
7 Bench Press

“CONDITIONING”

AMRAP 10 minutes
10 Burpee Pull-ups
20 Walking Lunge Steps
30 Double Unders

Bronze: Burpee Ring Row

Wednesday 1/17

“STRENGTH”

In 10 minutes, build to a heavy:
Hang Power Clean
TnG Squat Clean

“CONDITIONING”

Teams of 2. Trade Every 10 reps.

AMRAP 15 minutes:
30 Deadlifts (185/135)
30 Calorie Row
30 Box Jump Overs (24/20)

Silver: 155/105 lbs. + 20/16″
Bronze: 95/65 lbs. + 16/12″

Thursday 1/18

“CONDITIONING”

3 Rounds for Time:
1k/800m Bike
20 (10/10) Alt. Single Arm DB Snatch (50/35)
15 C2B Pull-ups

“STRENGTH”

In 10 minutes, build to a heavy:
3-Rep Back Squat

Silver: 35/25 lbs. + Pull-ups
Bronze: 25/15 lbs. + Ring Row

Friday 1/19

“STRENGTH”

AMRAP 15 minutes
1k Row Buy-in
-them AMRAP the following:
9 Bar Facing Burpees
12 Thrusters (95/65)
15 Double Unders

Silver: 75/55 lbs. + 30 Single Unders
Bronze: 45/35 lbs. + 30 Single Unders

Saturday 1/20

“CONDITIONING”

Teams of 2. Trade Reps as needed.

AMRAP 20 minutes
50 Push Press (95/65) (Partner Hold the Plank)
50 Calorie Bike (Partner is Resting)
50 Box Jump Overs (24/20) (Partner Holds Barbell Overhead)
50 Kettlebell Swings (Partner Holds Hollow Body)
50 Calorie Row (Partner is Resting)

FOLLOW US ON SOCIAL

READ MORE

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

Read More »

WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

Read More »

WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

Read More »

WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

Read More »

WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

Read More »

WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

Read More »

BOOK A FREE CONSULT

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.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Sign up for personalized training

Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

Let's get you signed up!

Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.