Monday 1/9

“Strength”

E2MOM x 4
3 Hang Power Snatch (85-90% 3RM)

“Conditioning”

For Time:
21 Clean & Jerk (135/95)
15 OHS (135/95)
9 Thrusters (135/95)

Silver: 95/65
Bronze: 75/45

“Tabata Work”

5 Sets of :30/:30
Double Unders

 

Tuesday 1/10

“Strength”

In 20mins
Deadlift
1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
3×5 @ 95-100% of 5RM

“Conditioning”

3 Rounds Each For Time:
1000m Row
2:00 Rest
* Goal is a little faster each round
Silver:800m
Bronze: 650m

“Tabata Work”

5 Sets of :30/:30
Bar Facing Burpees

 

Wednesday 1/11

“Conditioning”

The Seven, but light
Partner – Trade Movements
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 95/65 lbs
7 Knees-to-elbows
7 Deadlifts, 185/125 lbs
7 Burpees
7 Kettlebell Swings, 55/35
7 Pull-ups
35:00 Cap

Scaled Option:
7 rounds for time of:
7 Seated Shoulder Press
7 Thrusters, 65/45 lbs
7 Hanging Knee Raises
7 Deadlifts, 135/85 lbs
7 Burpees
7 Kettlebell Swings, 35/26
7 Ring Rows

“Tabata Work”

5 Sets of :30/:30
Chest To Bar Pull-Ups

 

Thursday 1/12

“Strength”

In 20mins:
2-3 Sets
1PC + 1HPC + 1 FS (95%)

“Conditioning”

For Time:
2000m Bike
50 Dual Dumbbell Front Squat(50s/35s)
12 Shuttle Runs (60ft.)
*Do a waterfall start on the bikes if class size is big

“Tabata Work”

5 Sets of :30/:30
HSPU

Scaling Options:
HS Holds
HS Negatives
Push-Ups

 

Friday 1/13

“Strength”

E2MOM x 4
4 Push-Jerk (90-95% of 3RM)

15 AMRAP
8 Russian KBS (70/53)
8 Box Jump Overs (24/20″)
8 Push-Press (75/55)
8 Sumo Deadlift High Pull (75/55)

Silver: 55/35KB, 65/45BB
Bronze: 35/26KB, 55/35BB

“Tabata Work”

5 Sets of :30/:30
Toes To Bar

 

Saturday 1/14

“Conditioning”

For Time:
3 Rounds:
30/20 Cal Bike
400m Run
500m Row
3/3 Turkish KB Get-Ups (35/25)

Then, immediately into:

3 Rounds:
10 KB Russian Twist (35/25)
10 Forearm Plank To Top of Push-Up
150m Row

FOLLOW US ON SOCIAL

READ MORE

WODS 12/4

Monday 12/4 “CONDITIONING” 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie

Read More »

WODS 11/27

Monday 11/27 “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats + 3 High Box Jumps “CONDITIONING” 3 Rounds for

Read More »

WODS 11/20

Monday 11/20 “STRENGTH” Every 2:00 x 5 Sets: 5-5-5-5-5 Clean Deadlifts “CONDITIONING” AMRAP 15 minutes 5 Squat Clean and Jerks

Read More »

WODS 11/13

Monday 11/13 “STRENGTH” EMOM x 6 minutes: O: 4 TnG Power Cleans + 12 Wall Balls E: REST In 10

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.