Monday 9/19

“Strength”

3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups

“Conditioning”

20min AMRAP
10 Push-Press (115/80)
10 Russian Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Silver: 85/65PP, 35/26KBS
Bronze: 55/45PP, 26/15KBS, Step-Ups

 

Tuesday 9/20

“Strength”

3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows

“Conditioning”

12 EMOM
Min 1: 15/12 Cal Bike
Min 2: 6 C2B + 6 Air Squats
Min 3: MaxHollow Hold

Silver: 6 Kipping Pull-Ups
Bronze: 6 Jumping Pull-ups

“Strength”

3 Sets:
8/8 Single Arm Dumbbell Bench Press
8/8 Bulgarian Split Squats
Rest 1:00

 

Wednesday 9/21

“Conditioning”

Partner:
8 Rounds For Time:
500m Row
8 Squat Cleans (95/65)

Silver: (75/55)
Bronze: 400m, (45/35)
*Trade Rounds

“Strength”

3 Sets
5 each Y-T-W
8 Romanian Deadlift
10/10 Single Leg Calf Raises

Rest 1:00

 

Thursday 9/22

“Strength”

3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set

“Conditioning”

15 AMRAP
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Reverse Lunges

Scaled:
75 Single Unders
30 Sit-Ups
20 Push-Ups
20 Reverse Lunges

“Mobility”

10 Minutes Coach Led Mobility

 

Friday 9/23

“Strength”

3 sets
Max Reps Ring Muscle Ups
Rest 2:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)

“Conditioning”

4 Rounds:
Every 6 Minutes
10 Back Squat (~70% of 5 RM)
8 Burpees
120ft. Farmer Carry (Heavy)
30ft. Handstand Walk

Silver: 2 Wall Walks
Bronze: 40 alt. Plank Shoulder Taps

 

Saturday 9/24

“Conditioning”

4 Rounds
20 Alt. Dumbbell Snatch (50/35)
400m Run
120ft. Plate OH Carry (45/35)
200m Run
Rest 2:00

“Conditioning”

Bike Intervals
8 Rounds
:20 Work/ :20 Rest

FOLLOW US ON SOCIAL

READ MORE

WODs 11/28

Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring

Read More »

WODs 11/21

Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75%

Read More »

WODs 11/14

Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75)

Read More »

WODS 11/7

Monday 11/7 “Bring A Buddy Day” “Strength” Bench Press 3×2 @ 92.5-95% 3 RM “Conditioning” Min 0-15 10 Rounds For

Read More »

WODs 10/31

Monday 10/31 “Strength” Bench Press E2MOM x 4 2 Reps @ 90% 3 RM “Conditioning” 5 Rounds For Time: 12

Read More »

WODS 10/24

Monday 10/24 “Strength” Clean & Jerk 3×3 @ 80% of 1 RM “Conditioning” Diane 21-15-9 Deadlift (225/155) HSPU Silver: 185/105,

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.