Monday 3/14

“Strength”

In 20:00
Hang Power Clean
3×5 @65%
Power Clean
3×3 @75-80%
Rest ~90secs between sets

“Conditioning”

10 Rounds For Time:
5 Deadlift (135/95)
7 Push-Ups
9 Sit-Ups

 

Tuesday 2/15

“Strength”

Back Squat
E2MOM x 8
6 reps @ 65-70%

“Conditioning”

AMRAP 9 minutes
50 Wall Balls (20/14)
40 S2O (75/55)
30 Alt. Pistols
20 Box Jumps w/ SD (30/24)

 

Wednesday 3/16

“Conditioning”

20 EMOM
Min 1: 20/15 Calorie Row
Min 2: 15 Burpees

Scaled
20 EMOM
Min 1: :45 Max Calories
Min 2: :45 Max Burpees

“Finisher”
3 Rounds
15 Banded Face-pulls
5/5/5 Lying Y-T-W (2.5-5lbs or no weight)
10 Dumbbell Curls (unison)
:20 Plate Front Raise Hold

 

Thursday 3/17

“Strength”

Split Jerk
In 15:00
5×3 @ 65-70%
*From the rack

“Gymnastics Strength”
5 Rounds For Quality
5 Strict HSPU
7 Ring Dips
9 Hollow Body Rocks

 

Friday 3/18

“Strength”

E3MOM x 5
5 Deadlift @ 65-60%
5 Strict Pull-Ups

“Conditioning”

Partner WOD
Trade Every 10 Reps
15 AMRAP
20 Cal Bike
20 TTB
20 KBS (53/35)
20 Goblet Reverse Lunges (53/35)

 

Saturday 3/19

“Conditioning”

5 Rounds:
50 Double Unders/ 50 Single Unders
20 Air Squats
15 Dumbbell Push-Press
1:00 Rest

“Finisher”

Tabata:
Plank Shoulder Taps
Tabata:
Sit-Ups

FOLLOW US ON SOCIAL

READ MORE

WODs 5/16

Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest

Read More »

WODs 5/9

Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also

Read More »

WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

Read More »

WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

Read More »

WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

Read More »

WODs 4/11

Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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.