Monday 6/28

“STRENGTH”

Every 2:00 x 5 Sets:
3 Front Squats @ 22X1

“CONDITIONING”

For Time:
100ft. Walking Lunges
21 Pull-ups
21 Abmat Sit-ups
100ft. Walking Lunges
18 Pull-ups
18 Abmat Sit-ups
100ft. Walking Lunges
15 Pull-ups
15 Abmat Sit-ups
100ft. Walking Lunges
12 Pull-ups
12 Abmat Sit-ups
100ft. Walking Lunges
9 Pull-ups
9 Abmat Sit-ups
100ft. Walking Lunges
6 Pull-ups
6 Abmat Sit-ups

Cap: 15:00

Tuesday 6/29

“STRENGTH”

In 10 minutes:
Build to a heavy 2-rep Power Snatch

“CONDITIONING”

AMRAP 13 minutes:
2-4-6-8-10..etc.
Alt. Single Arm Hang DB Clean and Jerk (55/35)
Burpee

Silver: 35/25
Bronze: 25/15

Wednesday 6/30

“CONDITIONING”

Teams of 2.

Minutes 0-10: Trade Reps
30/20 Calorie Row
30/20 Handstand Push-ups

Minutes 10-20
3RM Bench Press

Minutes 20-30: Trade Reps
20/15 Calorie Bike
50 Double Unders

Silver: 35/25
Bronze: 25/15

Thursday 7/1

“GYMNASTICS”

EMOM 9 minutes:
1st Minute: 10 Arch/Hollow Kips
2nd MInute: 4/4 Alt. Pistols
3rd Minute: 6 Kick to Handstands

“CONDITIONING”

Open 11.5

AMRAP 20 minutes:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

Silver: 95/65 + 14/10
Bronze: 75/55 + 12/8

Friday 7/2

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
Set 1: 10x60ft. Shuttle Run + ME Burpee Pull-ups
Set 2: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 3: 10x60ft. Shuttle Run + ME Wall Walks
Set 4: 10x60ft. Shuttle Run + ME Box Jumps (24/20)
Set 5: 10x60ft. Shuttle Run + ME Burpee Pull-ups
REST 2:00 between sets

Saturday 7/3

“CONDITIONING”

5 Rounds for Time:
300m Run
20 Kettlebell Swings
400m Row
20 Goblet Squats

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.