CROSSFIT

Monday 6/6

EMOM 7 minutes:
3 TnG Power Cleans
1 Split Jerk

+

4 Rounds each for Time:
1k Bike
50 Double Unders
REST 2:00

Tuesday 6/7

In 10 minutes:
Find a heavy 3-rep Back Squat
+
EMOM 6 minutes:
2-4 Bar Muscle-Ups

4 Sets:
AMRAP 2:00
15 Air Squats
6 C2B Pull-ups
6 Burpee Box Jump Overs (24/20)
REST 1:00

Wednesday 6/8

AMRAP 12 minutes @ 85%
250m Row
15 Abmat Sit-ups
5 DL (155/105)
REST 4:00

AMRAP 12 minutes @ 85%
10 KBS (53/35)
10 (5/5) Single Arm KB Push Press (53/35)
10 Box Jumps w/ SD (24/20)
REST 4:00

AMRAP 12 minutes @ 85%
4 x 60ft. Shuttle Runs
3 Power Cleans (155/105)

Thursday 6/9

Every 2:00 x 5 Sets:
5 TnG Thrusters

+

3 Sets each for Time:
12-9-6 Front Squats (115/75)
21-15-9 Toes to Bar
REST 2:00 after each set

Friday 6/10

In 10 minutes:
Build to a heavy Power Snatch

+

For Time:
50 Burpees
REST 1:00
AMRAP 10 minutes
12 Push-ups
12 OHS (95/65)
12 Box Jumps w/ Step Down (24/20)
REST 1:00
50 Burpees

Saturday 6/11

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
100 Wall Balls (20/14)
800m Run
100 Kettlebell Swings (53/35)
600m Run
100 Walking Lunges
400m Run
100 Push-ups
200m Run

BOOTCAMP

Monday 6/6

5 Sets:
AMRAP 3 minutes:
10 Box Jumps
10 Kettlebell Swings
10 Walking Lunges
REST 1:00

+

For Time:
100 Abmat Sit-ups

Tuesday 6/7

For Time:
50/35 Calorie Row
REST 1:00
5 Rounds:
10 Push-ups
15 Air Squats
10 Burpees
REST 1:00
50/35 Calorie Row

Wednesday 6/8

3 Sets:
1:00 Ring Rows
1:00 Seated DB Shoulder Press
1:00 Calorie Bike
1:00 REST

+

AMRAP 10 minutes:
15 Glute Bridges
30 Flutter Kicks
:15 Bottom of Push-up Hold (Chest 2″ off ground)

Thursday 6/9

Every 2:00 x 5 Sets:
10 DB Suitcase Box Step-Ups
+
Every 2:00 x 5 Sets:
10 DB DB/KB RDL @ 30X1

+

AMRAP 12 minutes:
20/15 Calorie Row
12 DB Thrusters

Friday 6/10

Every 5:00 x 5 Sets:
250m Row
15 Burpees
500m Bike

+

AMRAP 8 minutes:
10 Hanging Knee Raises
12 Abmat Sit-ups
:30 Plank

Saturday 6/11

Teams of 2. Trade Reps. Run Together.

AMRAP 30 minutes:
100 DB Thrusters
800m Run
100 Kettlebell Swings
600m Run
100 Walking Lunges
400m Run
100 Push-ups
200m Run

FOLLOW US ON SOCIAL

READ MORE

WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Read More »

WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

WODS 3/4/24

Monday 3/4 “STRENGTH” EMOM 8 Mins Min 1: 6-8 Strict HSPU Min 2: 25s hollow hold “CONDITIONING” AMRAP 4 x

Read More »

WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

Read More »

WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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.