Monday 5/22

“STRENGTH”

EMOM 8 minutes @ moderate load:
1 Squat Clean
2 TnG Power Cleans

REST 3:00

In 8 minutes, build to a heavy 2-rep Clean & Jerk

“CONDITIONING”

AMRAP 4 minutes:
4 Bar Muscle-Ups
8 Front Squats (95/65)

REST 2:00

AMRAP 4 minutes:
6 C2B Pull-ups
6 Front Squats (135/95)

REST 2:00

AMRAP 4 minutes:
8 Pull-ups
4 Front Squats (155/125)

Silver: C2B/Pull-up/Pull-up + Scaled Weight
Bronze: Assisted Pull-ups/Ring Row/Ring Row + Scaled Weight

Tuesday 5/23

“CONDITIONING”

AMRAP 10 minutes:
10 Hang Power Snatch (75/55)
30 Double Unders

REST 5:00

“STRENGTH”

In 10 minutes, build to a heavy 3-rep Push Press

Silver: 65/45 lbs. + Single Unders
Bronze: 45/35 lbs. + Single Unders

Wednesday 5/24

“CONDITIONING”

Teams of 3. Trade Every Minute.

Workout 1:
AMRAP 30 minutes:
5 Power Cleans (145/105)
10 Toes to Bar
15 Wall Balls (20/14)

Workout 2:
Max Calorie Erg Bike

Partner 1: REST
Partner 2: Reps
Partner 3: Bike

Upon each minute, partners will rotate.
1 goes to 2, 2 goes to 3, and 3 goes to 1.
Upon going to the reps, pick up where your
partner left off.

Score will be total Rounds/Reps and Total Calories.

Silver: 135/95 lbs. + 14/12 lbs.
Bronze: 95/65 lbs. + 12/10 lbs.

Thursday 5/25

“CONDITIONING”

AMRAP 10 minutes @ 60-70%
Max Meter Row
– Every 2:00 perform 5 Strict HSPU
– Start w/ 5 Strict HSPU

REST 5:00

AMRAP 10 minutes:
10 Box Step-Ups (24/20)
3 Shuttle Runs (down/back = 1)
10 Box Jumps (24/20)
3 Shuttle Runs

REST 5 minutes:

Tabata Abmat Sit-ups

Silver: 10 Push-ups + 20/16″ Box
Bronze: 10 Push-ups + 16/12″ Box

Friday 5/26

“STRENGTH”

In 15 minutes, build to:
Heavy 3-rep Deadlift
Heavy 3-rep Back Squat

REST 5:00

“CONDITIONING”

5 Rounds for Time:
1k Erg Bike
15 Bench Press (155/95)

Silver: 135/75 lbs.
Bronze: 95/65 lbs.

Saturday 5/27

“CONDITIONING”

Benchmark: Small

3 Rounds for Time:
1k Row
50 Burpees
50 Box Jumps (24/20)
800m Run

FOLLOW US ON SOCIAL

READ MORE

WODS 5/29

Monday 5/29 “CONDITIONING” Benchmark: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Partner: –

Read More »

WODS 5/22

Monday 5/22 “STRENGTH” EMOM 8 minutes @ moderate load: 1 Squat Clean 2 TnG Power Cleans REST 3:00 In 8

Read More »

WODS 5/15

Monday 5/15 “CONDITIONING” 3 Sets: 10 Thrusters (115/75) 2:00 Burpee Box Jumps (24/20) REST 2:00 between sets REST 5:00 3

Read More »

WODS 5/8

MONDAY 5/8 “STRENGTH” EMOM 8 minutes: O: 5 Squat Clean + Jerk @ moderate weight E: 12/10 Calorie Row REST

Read More »

WODs 5/1

Sunday 4/30 Baby WOD – 2:00pm Partner – Trade Reps 800m Row 40 Sumo Deadlift 205/155 800m Row 40 Kettlebell

Read More »

WODs 4/24

Monday 4/24 “Strength” Build to a 1RM Front Squat “Conditioning” 3 Rounds for Time: 21 Calorie Row 15 Thrusters (95/65)

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.