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 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

Read More »

WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

Read More »

WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

Read More »

WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

Read More »

WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

Read More »

WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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.