Monday 11/22

“Strength”

In 15:00
Find a 1 RM Front Squat

“Conditioning”

5 Rounds – Each For Time
5 Power Clean (135/95)
10 Front Squat (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1:30

Silver: (95/65) or 50% Jerk, 15 Pull-Ups
Bronze: (65/45), 15 Ring Rows

 

Tuesday 11/23

“Strength”

In 15:00
Find a 1 RM Deadlift
3-5min Transition
in 15:00
Find a 1RM Bench

“Conditioning”

21-15-9
Burpees
SA Alt. Dumbbell Snatch (50/35)

Silver: (40/25)
Bronze: (30/20)

 

Wednesday 11/24

*Last Class Is At 12:00pm

“Conditioning”

Partner WOD
Teams of 2 – Trade Reps

30 AMRAP
50 Cal Bike
50 Toes To Bar
50 Air Squats
50 Ring Rows
50 Walking Lunges

 

Thursday 11/25

Closed For Thanksgiving

 

Friday 11/26

*Only 1 Class At 8:00am

“Conditioning”

Thanksgiving With The Girls
For Time:
Angie’s House
20 Pull-Ups
20 Push-Ups
20 AbMat Sit-Ups
20 Air Squats
-then-
Helen’s House
400m Run
21 KB Swings (53/35)
12 Pull-Ups
-then-
Fran’s House
15 Thrusters (95/65)
-then-
Nancy’s House
400m Run
15 OHS (95/65
-then-
Grace and Isabel’s House
20 Ground-To-Overheads (95/65)
-then-
Kelly’s House
400m RUn
30 Box Jumps (24/20)
30 Wall Balls (20/14)

 

Saturday 11/27

“Conditioning”

5:00 AMRAP
250m Row
15 Sit-Ups
Rest 1:00
5:00 AMRAP
500m Bike
15 Box Jumps (24/20″)
Rest 1:00
5:00 AMRAP
250m Row
15 Sit-Ups
Rest 1:00
5:00 AMRAP
500m Bike
15 Box Jumps (24/20″)

Rest 5:00

3 Rounds Quality
1:00 Plank
8/8 SL Glute Bridge

FOLLOW US ON SOCIAL

READ MORE

WODs 11/22

Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power

Read More »

WODs 11/15

Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

Read More »

WODs 11/8

Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell

Read More »

WODS 9/13

Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a

Read More »

WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

Read More »

WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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.