Monday 12/12

“Strength”

Deadlift
Every 2:30 for 4 Sets
8 reps 80% of 5RM

“Conditioning”

4 Rounds For Time
12 Alt. Back Rack Reverse Lunge (115/75)
50 Double Under
15/10 Cal Bike
Rest 1:00

Silver: 85/65, 30 DU
Bronze: 45/35, 10/8 cal, 100 Singles

 

Tuesday 12/13

“Strength”

E2MOM x 5
3 Hang Muscle Snatch + 2BTN PJ

“Conditioning”

CrossFit Games Open 11.6 / 12.5 / 18.5
7 AMRAP
3 Thrusters (100/65)
3 C2B
6 Thrusters (100/65)
6 C2B
….continue adding 3 reps until clock stops

Silver: Pull-ups, 76/55
Bronze: Ring Rows, 45/35

Rest 3:00

4 sets
:30 Wall Walk
:30 off

 

Wednesday 12/14

“Conditioning”

Partner WOD
20 AMRAP – Trade Rounds
20/15 Cal Row
10 Bench Press (135/95)
5 Burpees Over Rower

Silver: 115/75
Bronze: 75/45

5:00 Rest

10 AMRAP – Trade Rounds
2 Shuttle Runs (d+b=1)
120 ft. Dual DB/KB OH Carry (50/35)

Silver: 35/25
Bronze: 25/15

*Shuttle runs must touch the ground
*The carries can be scaled to SA OH, or to front rack

 

Thursday 12/15

“Strength”

3 Sets
3PC+3HPC+3FS
70% of Complex

“Conditioning”
5 rounds for time of:
10 Toes To Bar
10 Kettlebell Goblet Squats, 53/35 lbs
15 Box Jumps, 24/20 in

Silver: 35/26lbs, 20/16″, 5 TTB
Broze: 26/15lbs, Step-Ups, Scaled TTB

 

Friday 12/16

“Strength”

E2MOM x 5
3 PP + 2 PJ

“Conditioning”

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Hand-Release Push-Ups

Silver: Start at 8
Bronze: Seated Pull-Up, Banded, or Ring Row

Rest 5:00

8-6-4-2
Ring Dips
Alt. Pistols
V-Ups

Scale:
Keep feet on floor for assistance on dips.
Pistols can be any scaling option (SL box squat, SL touch down, band assisted…etc.
V-Ups can be gymnastics crunches

 

Saturday 12/17

“Conditioning”

5 Sets – Scramble the Order Each Set
A. 500/400m Row
B. 30 Double Unders*
C. 8 Front Squats (95/65)
D. 8 Bent Over Barbell Row (95/65)
E. 8 Deadlift (95/65)
Rest 2:00

Silver: 75/55
Bronze: 65/45
*60 Singles

FOLLOW US ON SOCIAL

READ MORE

WODs 1/30

  Monday 1/30 “Conditioning” 30min EMOM Min 1: 13/11 Cal Bike Min 2: 10 Burpees Min 3: 4 Front Squat

Read More »

WODs 1/23

Monday 1/23 “Conditioning” For Time: 12-10-8-6-4-2 Clean & Jerk (95/65) 2-2-2-2-2-2 Shuttle Runs (120ft. ea) Silver: 75/55 Bronze: 55/35 12:00

Read More »

WODs 1/16

Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal

Read More »

WODs 1/9

Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95)

Read More »

WODs 1/2

Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of

Read More »

WODs 12/26

Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM

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.