Monday 8/28

“STRENGTH”

Back Squat
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%

“CONDITIONING”

For Time:

3 Sets:
250m Row
25 KBS (53/35)
15 Burpees

REST 3:00

3 Sets:
250m Row
25 Wall Balls (20/14)
15 Deadlifts (155/110)

Tuesday 8/29

“STRENGTH”

Bench Press
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%

“CONDITIONING”

5 Sets:
AMRAP 3 minutes:
10 Shuttle Runs (d/b = 1)
– with time remaining, AMRAP:
6 Pull-ups
6 Box Jumps (24/20)
REST 1:00

Wednesday 8/30

“CONDITIONING”

Teams of 2. Trade Movements.

AMRAP 12 minutes:
15/12 Calorie Bike
15 Thrusters (95/65)
15 Power Cleans (95/65)

REST 3:00

AMRAP 12 minutes:
15/12 Calorie Bike
15 Push Press (95/65)
15 Power Snatches (95/65)

Thursday 8/31

“STRENGTH”

Deadlift
Every 2:00 x 5 Sets:
Sets 1-4: 4 x 8 @ 65%
Set 5: 1 x 8+ @ 65%

“CONDITIONING”

3 Rounds for Time:
25/20 Calorie Row
50 Walking Lunges
100 Double Unders

Friday 9/1

“CONDITIONING”

4 Sets:
1:00 Handstand Push-ups
1:00 Toes to Bar
1:00 Burpee Box Jump Overs (24/20)
1:00 Hang Power Cleans (135/95)
REST 2:00

“STRENGTH”

3 Rounds for Quality:
3 Wall Walks
10 Strict Hanging Knee Raises
10 Hand Release Push-ups
1:00 Bottom of Squat Hold

Saturday 9/2

“CONDITIONING”

Teams of 3. Trade every minute.
P1 = Reps
P2 = Calories
P3 = REST

AMRAP 30 minutes:
12 Wall Balls (20/14)
12 Abmat Sit-ups
12 DB Goblet Squat (50/35)
12 Alt. DB Snatch (50/35)

Max Calorie Row

FOLLOW US ON SOCIAL

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 »

WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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 »

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.