Monday 3/28

“Gymnastics”

EMOM x 15
Min 1: 3-5 Negative (:03) Pull-Ups
Min 2: 45 Double Unders
Min 3: 8-10 Ring Rows (challenging)
*Elevate feet on box only if rings are level with box

“Strength Conditioning”

In 15:00
Build to a 10 RM Back Squat
then 95% for 10 Reps
then 90% for 10 Reps

 

Tuesday 3/29

“Conditioning”

4 Sets
6:00 AMRAP
50/40 Cal Row
Then in time remaining, AMRAP:
15 Shoulder To Overhead (75/55)
15 Box Jumps
15 Medball Sit-Ups (20/14)
Rest 2:00
(30:00)
*~3:00 row time

“Finisher”

3 Sets
10 Plate Front Raise
8/8 SA Lateral Raise
3/3 Turkish Get-Ups

 

Wednesday 3/30

“Conditioning”

Partner WOD
Trade Minutes
EMOM x 24
Min 1: Max Rep TTB
Min 2: Dual KB Front Rack Walking Lunges (35/26)
Min 3: Burpees

“Mobility”

20 Minutes
Coach’s Choice
-Foam Roll
-Lacrosse Ball
-Stretch

 

Thursday 3/31

“Conditioning”

3 Rounds For Time
500m Row
21 KBS (53/35)
12 HSPU

Silver: Box HSPU
Bronze: Hand Release Push-Ups

“Strength Conditioning”

In 15:00
Build to a 10 RM Deadlift
then 95% for 10 Reps
then 90% for 10 Reps

“Finisher”

3 Sets
6/6 SA Bent Over Row (Heavy)
15 Banded Tricep Extensions
:20-:30 Parallette Tuck Hold

 

Friday 4/1

“Strength”

EMOM x 8
1 Squat Clean
Build in Weight
*Finish heavy

“Conditioning”

5 Sets
AMRAP 3:00
10 Front Squats (135/95)
5 Hang Power Cleans (135/95)
Max Shuttle Runs
1:00 Rest
(19:00)

 

Saturday 4/2

“Conditioning”

3 Sets
2K Bike/ 1K Row/ 800m Run
30 KB/DB Push-Press (35/25)
30 Weighted Russian Twists (Medball of choice)
*Each set start with a different option for the first movement

FOLLOW US ON SOCIAL

READ MORE

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

Read More »

WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

Read More »

WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

Read More »

WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

Read More »

WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

Read More »

WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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.