Monday 10/17

“Strength”

Bench Press
E2MOM x 5
3 Reps @ 80% of 3RM

“Conditioning”

15 AMRAP
3 120ft Shuttle Runs (d+b=1)
8 Russian KBS (53/35)
4 HSPU
2/2 Pistols

Silver: 2 HSPU Negatives (44/35)
Bronze: HR Push-Ups (35/26)

 

Tuesday 10/18

“Strength”

Clean & Jerk
3×3 @ 75% 1RM

“Conditioning”

Fran
21-15-9.
Thrusters (95/65)
Pull-Ups

Silver: (75/55), Asst. Pull-Ups
Bronze: (45/35), Ring Rows

 

Wednesday 10/19

“Conditioning”

4 Rounds For Time
50/40 Cal Row*
16 Burpees Over Partner
16 Partner Deadlift (315/225)
*Trade as needed

“Finisher”

3 Rounds
5/5 Box Touch Down
5/5 Single Leg Elevated Glute Bridge

 

Thursday 10/20

“Strength”

Back Squat
E2MOM x 5
3 Reps @ 80% of 3RM

“Conditioning”

20 EMOM
Min 1: 50 Double Unders
Min 2: 10 Dual KB Bent Over Row (53s/35s)
Min 3: 10 Dual KB Push-Press (53s/35s)
Min 4: 15/12 Cal Bike
Min 5: Rest

Silver: 25 DU, (35/26s), (12/10 Cal)
Bronze: 50 Singles, (26/15s), (10/8 Cal)

 

Friday 10/21

“Strength”

1. Snatch Grip Deadlift
5 Sets of 3 @ 80 % 3RM

2. Snatch
6×1

“Conditioning”

9 AMRAP
15 OHS (95/65)(55/45)(45/35)
15 TTB
15 OHS
15 Knees To Elbow
15 OHS
15 Bar Muscle Up

Scaled:
9 AMRAP
15 Front Squat
15 Dragon Fly
15 Front Squat
15 Hanging Knee Raises
15 Front Squat
15 Ring Rows

 

Saturday 10/22

“Conditioning”

5 Rounds For Time:
200m Run
10 Push-Ups
15 Sit-Ups

Rest 5:00

3 Rounds For Time:
400m Run
12 Wall Balls (20/14)

FOLLOW US ON SOCIAL

READ MORE

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

Read More »

WODs 11/21

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

Read More »

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)

Read More »

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

Read More »

WODs 10/31

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

Read More »

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,

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.