CROSSFIT

Monday 10/19

“STRENGTH”

Every 2:00 x 5 Sets:
5 Hang Power Cleans

– Rest 3:00 –

Every 3:00 x 3 Sets:
10 Front Rack Step Ups
10 RDLs
:20 Air Squats

“CONDITIONING”

3 Sets:
AMRAP 3 minutes
1 Squat Clean (185/105)
1 Front Squats
15/10 Cal Bike
Rest 2:00

Tuesday 10/20

“CONDITIONING”

For Time:
150 DU
– then:
5 Rounds:
10 Push Press (115/75)
15 HR Pushups
20 Box Jump Overs
– then:
150 DU

“Midline”

Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps

Wednesday 10/21

“PRIMER”
3 Sets:
3 Box HSPU (W/ or W/O deficit)
6 Pistols to Box
9 Strict Hang Knee Raise

“STRENGTH”

In 10 minutes:
Back Squats
10-5-10-5

“CONDITIONING”

Teams of 2 – Trade Reps

AMRAP 14
100 Air Squats
50 Cal. Bike
50 Kettlebell Swings (55/35)

Thursday 10/22

“PRIMER”

EMOM 9 minutes:
1- :30 Dead Hang
2- :30 Headstand Hold
3- :30 Banded Step Overs

“CONDITIONING”

Benchmark: 16.3

AMRAP in 7 minutes
10 Power Snatches (75/55)
3 Bar Muscle-Ups

“STRENGTH”

Every 3:00 x 4 Sets:
10/10 Seated DB Shoulder Press
15/15 Single Arm Bent Over Row
:20 Max Paralette Tricep Pushups

Friday 10/23

“CONDITIONING”

EMOM 5 minutes:
5 Hang Squat Cleans
5 T2B

– Rest 2 –

EMOM 7 minutes:
5 Thruster (95/65)
5 Box Jumps (24/20)

– Rest 3 –

EMOM 10 minutes:
5 Squat Clean Thrusters (95/65)
5 Bar Facing Burpees

Saturday 10/24

“CONDITIONING”

Teams of 2 – Trade Movements

AMRAP 35
400m run
10/7 Calorie Row + 10/10 SA DB Overhead Squats
15 Box Jumps + 10 DB Burpees

BOOTCAMP

Monday 10/19

“STRENGTH”

Every 3:00 x 4 Sets:
15 Floor Press
15 Dbl. DB Bent Over Rows
15 DB Shoulder Presses

“CONDITIONING”

AMRAP 18 minutes:
45 Dbl. DB Curl to Press
15/10 Cal Row
15 HR Push-ups
15/10 Cal Row

Tuesday 10/20

“CONDITIONING”

For Time:
1-2-3-4-5-6-7-8-9-10
DB Squats
Burpee over DB

– Rest 5 –

10-9-8-7-6-5-4-3-2-1
KB SDHP
Box Jump Overs

– Rest 5 –

3 sets:
10/7 cal bike
:20 Hollow Body Hold

Wednesday 10/21

“CONDITIONING”

Teams of 2 – Trade Reps

AMRAP 24 minutes:
150/100 Cal Row BUY-IN

100 Russian KBS
100 Single Unders
100 Air Squats
100 Push-ups

REST 5:00

Gymnastic Crunches (Tucks)
3 x Max Effort Reps
Rest 1:00 between sets
GOAL > 45 total reps

Thursday 10/22

“CONDITIONING”

Every 4:00 x 36 minutes:
10 R/L Goblet Curtsey Lunge
10 DB Box Step-up
10 DB Deadlift
Bike in Remaining Time

Friday 10/23

“STRENGTH”

4 Sets:
:20 DB Push Press
:40 Rest

3 Sets:
:30 Deficit Push-ups
:60 Rest

2 Sets:
:45 OH Plate March (in place)
:75 Rest

“CONDITIONING”

4 Sets:
5 Burpees
300m Run
5 Burpees
Rest 2:00

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Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00

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WODS 6/7

Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall

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WODS 5/31

Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or

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WODS 5/24

Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65

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WODS 5/17

CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute:

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