Monday 3/18

“STRENGTH”

In 15 Mins:
Build to 1RM Back Squat

+

In 8 minutes:
3 sets of 5 @ 70% of Max

“CONDITIONING”

AMRAP 12 minutes:

16 Kettlebell Swings
16 Front Rack Lunges (Single Arm)
50 Double Unders

Elite: 70/53lb KB
RX: 53/35lb KB
Silver: 35/25lb KB, Singles
Beginner: Russian Swings, BW/Assisted
Lunge and Line/Plate Hops

Tuesday 3/19

“STRENGTH”

In 15 minutes:
Build to 1rm Bench Press
+
Max Set Strict Pull-ups or Ring Rows

+

In 8 minutes:
3 sets of 5 @ 70% of Max Bench

“CONDITIONING”

3 Rounds For Time:
18/15 Calorie Row
12 Pull-ups
9 Double-Pushup Burpees

TC: 18 Mins

Elite: CTB Pull-ups , 9 HSPU
Silver: Banded/Assisted Pullups
Beginner: Jumping Pull-up/Ring Row,
12/9 Calories

Wednesday 3/20

“CONDITIONING”

AMRAP 26 minutes:

3-6-9..etc.
Wall Balls
Shuttles (25′ D/B=1)
DB Snatches

Change with partner each min.

RX: 20/14lb 10’/9′ Target, 50/35lb
Silver: 14/10lb, 40/25lb DB
Bronze: 10/6lb, 25/15lb DB

Mobility: EMOM 9
1: Seated Reach
2: Hip 90/90
3: 30s/side Banded Shoulder

Thursday 3/21

“STRENGTH”

EMOM x 10
2 Power Cleans

“CONDITIONING”

For time:
3,000m/2,500m Bike
40 Box Step-ups
30 Burpees
2,000m/1,500m Bike
30 Box Step-ups
20 Burpees
1,000m/750m Bike
20 Box Step-ups
10 Burpees

Time Cap: 30 Mins
Elite: 30”/24”
Rx: 24”/20”
Silver: 20”/16”
Beginner: -500m, -5 reps/round

Friday 3/22

“STRENGTH”

E90s x 8 Sets:
Odd Sets: 12 Strict Press
Even Sets: 5 Pull-up Negatives

“CONDITIONING”

AMRAP 6
2 Rounds of:
7 Toes-to-bar
10 Alt DB Snatches
– with time remaining: Max Calorie Row

Rest 2 Mins

AMRAP 6
2 Rounds of:
7 Pull-ups
10 Alt SA Devils Press
– with time remaining: Max Calorie Row

Elite: 3 Rds Before Row (50/35lb)
RX: 50/35lb
Silver: 40/25lb, Knees-to-Elbows
Beg: Candlesticks, Ring Rows

Saturday 3/23

“CONDITIONING”

Partner WOD:

Partner Nancy:

10 Rounds for time:
400m Run
15 OHS (95/65lb)
-Alternate Rounds

Silver: 75/55lb, 300m Run
Beginner: Front Squat, 200m Run

FOLLOW US ON SOCIAL

READ MORE

WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

Read More »

WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

Read More »

WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

Read More »

WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Read More »

WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

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.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.

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.

Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.