Monday 1/31

“Strength”

Backsquat
In 15:00
1×8 @ 50%
1×6 @ 60%
1×4 @ 70%
3×4 @ 75-80%

“Conditioning”

2 Rounds:
30 Squat Cleans (95/65)
250m Row

Silver: 75/55
Bronze: 55/45

 

Tuesday 2/1

E2MOM x 5
3 Strict Press + 2 Push Press + 1 Jerk
Build in Weight

“Conditioning”

AMRAP 10 minutes
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle Ups
Silver: 95/75, C2B
Bronze: 45/35, PU

 

Wednesday 2/2

“Conditioning”

3 sets each for time
500m Row
30 Box Jumps (24/20)
20 Deadlift (155/105)
Rest 5:00

Silver: 115/85
Bronze: 95/65, 400m

 

Thursday 2/3

“Strength”

EMOM x 9
Min 1: 5-8 Candle Stick Roll-Up
Min 2: 8-10 Strict TTB
Min 3: :20-:30 Top Of Support Ring Hold

“Conditioning”

For Time:
2K Bike
Then
3 sets:
50 Unbroken Double Unders
Then
10 Wall Walks
*Run in waves. As first wave finishes bike, the second wave can hop on behind them.
*Have to restart you 50 if you trip up

 

Friday 2/4

“Conditioning”

For Time:
25 HSPU
12 burpees
50 Hanging cleans(95/65)
12 burpees
75 Pull ups
12 burpees
100 push ups
12 burpees
125 sit ups (anchored feet)
12 burpees
150 air squats
15 burpees

 

Saturday 2/5

“Conditioning”

Partner WOD

3 Rounds
50/40 Calorie Bike
50 Alt. Plate OH Walking Lunges (35/25lb)
50 Plate Ground To Overhead (35/25lb)
* Trade Reps as Needed

FOLLOW US ON SOCIAL

READ MORE

WODS 9/18

Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

Read More »

WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

Read More »

WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

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.

ELEMENTS 101 SIGN-UP

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

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.

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.