Start Of Juggernaut Strength Cycle

Monday 4/4

“Conditioning”

4 Rounds Each For Time:
5 OHS (135/95)
50 Double Unders
5 Push-Jerks (135/95)
(Rest 1:30)
*Weight is based on OHS
Silver: (95/65)
Bronze: (45/35)

“Strength”

Back Squat
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)

 

Tuesday 4/5

“Conditioning”

For Time:
1300m Row
30 Power Cleans (95/65)
30 Burpees Over Barbell

Silver: (75/55)
Bronze: 1000m row, 20 PC (55/45), 20 BOB

“Strength”

Bench
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)

 

Wednesday 4/6

“Conditioning”

Partner WODs
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
15/10 Cal Bike
30 Ft. Handstand
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (20/14)
4 60ft. shuttle runs
10 AbMat Sit-ups

Partner WODs – Scaled
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups
Rest 2:00
10:00 AMRAP- Trade Rounds
12/8 Cal Bike
1 Wall Walk
Rest 2:00
10:00 AMRAP- You Go, I Go
10 WallBall (14/10)
4 60ft. shuttle runs
10 AbMat Sit-ups

“Mobility”

Coach’s Choice Post WOD

 

Thursday 4/7

“Conditioning”

4 Sets
3:00 AMRAP
3 Muscle-Ups
6 Box Jumps
9 Calorie Row
(Rest 2:00)

Silver: 5 C2B
Bronze: 6 Pull-Ups

“Strength”

Deadlift
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E3MOMx5)

 

Friday 4/8

“Conditioning”

For Time:
60 Walking Lunges (no weight)
50 V-Ups
40 Push-Ups
30 Kettlebell Swings (70/53)
20 Handstand Push-Ups

Silver: (53/35), Box HSPU
Bronze: (44/26), Seated Shoulder Press

“Strength”

Strict Press
4×10 @ 60% 1RM
1×10+
*2-3 Reps in Reserve for final set
(Set Clock E2:30MOMx5)

 

Saturday 4/9

“Conditioning”

800m Run
Then
10 Rounds:
7 Ring Rows
7/7 SA DB Push-Press (35/25)
7 Air Squats
Then
800m Run

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.