Monday 7/12

“STRENGTH”

Every 2:00 x 5 Sets:
4/4 Alternating Back Rack Reverse Lunges

“CONDITIONING”

AMRAP 15 minutes:
50/40 Calorie Row
– with time remaining, AMRAP:
6 Burpee Box Jump Overs (24/20)
8 Toes to Bar
10 Kettlebell Swings (53/35)

Silver: 35/25
Bronze: 25/15

Tuesday 7/13

“STRENGTH”

In 10 minutes, build to a heavy:
Power Clean + Hang Squat Clean + Jerk

“CONDITIONING”

For Time:
10 Shoulder Press (115/75)
15 Overhead Squats (115/75)
20 Push Press (115/75)
25 Front Squats (115/75)
30 Push Jerks (115/75)
35 Back Squats (115/75)

Time Cap: 14 minutes

Silver: 95/65
Bronze: 65/45

Wednesday 7/14

“CONDITIONING”

Teams of 2. Switch as Needed.

AMRAP 20 minutes:
250m Row
10 Pull-ups
25 Double Unders
500m Row
20 Pull-ups
50 Double Unders
750m Row
30 Pull-ups
75 Double Unders
1000m Row
40 Pull-ups
100 Double Unders

REST 5:00

AMRAP 10 minutes – You go/I go.
1-2-3-4-5…etc. 120ft. Shuttle Run (60’/60′)

Thursday 7/15

“STRENGTH”

Every 2:00 x 5 Sets:
5 Deadlifts, building per set

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
5 Deadlifts @ 80% from heaviest above
30 Walking Lunges
Max Bar Facing Burpees in Remaining Time
REST 1:00

Friday 7/16

“CONDITIONING”

EMOM 5 minutes:
2 x Bear Complex
(Power Clean + Front Squat + OH + Back Squat + OH)

Gold: 115/75
Silver: 95/65
Bronze: 65/45

REST 1:00

EMOM 5 minutes:
9 Thrusters
6 Box Jumps (24/20)

Gold: 95/65
Silver: 75/55
Bronze: 65/45

REST 1:00

EMOM 5 minutes:
9 Power Snatch
6 Box Jumps (24/20)

Gold: 65/45
Silver: 45/35
Bronze: 45/35

Saturday 7/17

“CONDITIONING”

AMRAP 30 minutes:
Buy-In: 1 Mile Run
-With Time Remaining, AMRAP:
20 Wall Balls (20/14)
20 SDHP (75/55)
20 Box Jumps (20)
20 Push Press (75/55)
20/15 Calorie Row

FOLLOW US ON SOCIAL

READ MORE

WODs 11/22

Monday 11/22 “Strength” In 15:00 Find a 1 RM Front Squat “Conditioning” 5 Rounds – Each For Time 5 Power

Read More »

WODs 11/15

Monday 11/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

Read More »

WODs 11/8

Monday 11/8 “Strength” 4 Sets 2-4 Ring/Bar Muscle-Up *Scale to 6-8 Strict Pull-Ups Rest 1:00 8/8 SA Half Kneeling Dumbbell

Read More »

WODS 9/13

Monday 9/13 “Strength” Snatch 3×1 @ 90-95% In 15:00 “Conditioning” “Tabata Something Else” Pull-Ups Push-ups Sit-ups Air Squats *Complete a

Read More »

WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

Read More »

WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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.