Monday 6/20

“Strength”

E2MOM x 4
2 PC + 1 Squat Clean
@ 75% 1RM Clean

“Conditioning”

3 Sets:
50 Wall Balls (20/14)
REST 3:00 between sets

Silver: 14/10
Bronze: 40 WB each round (12/8)

 

Tuesday 6/21

“Strength”

E2MOM x 5
3 Jerks w/ Pause in dip

“Conditioning”

100 Double Unders
Then
4 Rounds For Time
15 Push-Ups
15 Toes To Bar
Then
100 Double Unders

Silver: 10 Push-Ups/10 TTB/75 DU
Bronze: Kneeling PU/HKR/ 125 SU

 

Wednesday 6/22

“Conditioning”

10 Rounds For Time:
500m Row
60Ft. Walking Lunges
*Trade Rounds

(30:00 Cap)

“Finisher”

2 Sets:
:30 Max DB Bicep Curls
Rest :30
:30 Max DB OH Tricep Extensions
Rest :30
20 Sit-Ups
Rest 2:00

 

Thursday 6/23

“Strength”

E2MOM x 4
Below Knee Hang Snatch
4×3 @ 70-75%

“Conditioning”

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpee
(10min Time Cap)

Silver: (185/105)
Bronze: (115/75)

 

Friday (6/24)

“Strength”

E2MOM x 5
5 Front Squat @ 75%

“Conditioning”

20 AMRAP
2 RMU/BMU
4 Shoulder To Overhead (155/105)
8 Alternating Pistols (4/4)

Silver: 4 C2B/(115/85)
Bronze: 4 PU or 6 Ring Row/(95/65)

Options For Pistols:
Rig/Band Assisted
Seated SL Box Squat
Box Touch Down Squat
Narrow Stance, Heel Elevated Squat

 

Saturday 6/25

“Conditioning”

Rowing
6 sets
300m Row Sprint
Rest 1:00 between sets

Rest 5:00

6 Rounds For Time:
10 Box Jump Overs (24/20)
10 Russian KB Swings (70/53)
1 60ft SA Farmer Carry (Left – 70/53)
1 60ft SA Farmer Carry (Right – 70/53)

Silver: 20/16″, 53/35
Bronze: 20/16″ Step-Ups, 35/26

FOLLOW US ON SOCIAL

READ MORE

WODS 5/13/24

Monday 5/13 “STRENGTH” Part 1: In 8 minutes Build to a heavy 3-rep Strict Press Part 2: Every 1:30 Perform

Read More »

WODS 5/6/24

Monday 5/6 “CONDITIONING” Each Round is a 5:00 AMRAP. Round 1: 1k Bike + Max Rounds of Cindy Round 2:

Read More »

WODS 4/29/24

Monday 4/29 “CONDITIONING” For Time: 2k Row 50 Wall Balls (20/14) 1k Row 35 Wall Balls (20/14) 500m Row 20

Read More »

WODS 4/22/24

Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:

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 »

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.