top of page
WODS 6/30
Monday 6/30 "STRENGTH" Every 3:00 x 3 Sets: 5 Deadlifts (build each set) "CONDITIONING" 2 Rounds for Time: 1k Row 24 Deadlifts (185/125)...
Train Waco
Jun 291 min read
WODS 6/23/25
MONDAY 6/23 “CONDITIONING” Benchmark: The Seven 7 Rounds for Time: 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees to Elbows 7...
Train Waco
Jun 212 min read
WODS 6/16
Monday 6/16 "CONDITIONING" AMRAP 30 minutes: Max Meter Row At 0:00, 30 Kettlebell Swings (53/35) At 3:00, 30 Goblet Squats (53/35) At...
Train Waco
Jun 152 min read
WODS 6/9/25
Monday 6/9 "STRENGTH" In 10 minutes: Build to a heavy 2-rep Back Squat "CONDITIONING" AMRAP 10 minutes: 3-6-9-12..etc. Wall Balls (20/14)...
Train Waco
Jun 82 min read
WODS 6/2/2025
Monday 6/2 “Bring a Buddy Day” Teams of 2. Trade Movements. AMRAP 15 minutes: 3-6-9-12..etc. Calorie Row Kettlebell Swings (53/35) Abmat...
Train Waco
May 311 min read
WODS 5/26/25
Monday 5/26 "CONDITIONING" "MURPH" For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run Performance: Run 1 Mile 3/4...
Train Waco
May 253 min read
WODS 5/19/25
Monday 5/19 "STRENGTH" In 22 Minutes: Build to 1 Rep Max Front Squat as 5-4-3-2-1... Then Complete: 3x6 Front Squat @ 60/65/70%...
Train Waco
May 182 min read
WODS 5/12/25
Monday 5/12 "STRENGTH" In 15 Minutes: 5 Bench Press @ 65% 5 Bench Press @ 75% 3 Bench Press @ 85-90% 1+ Bench Press @ 95-97%...
Train Waco
May 112 min read
WODS 5/5/25
Monday 5/5 "STRENGTH" In 15 Minutes 5 Deadlift @ 50% 5 Deadlift @ 60% 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90-92%...
Train Waco
May 42 min read
WODS 4/28/25
Monday 4/28 "STRENGTH" In 15 Minutes: 5 Strict Press @ 65% 5 Strict Press @ 75% 5+ Strict Press @ 85-87% "CONDITIONING" For Time: 21...
Train Waco
Apr 273 min read
WODS 4/21/25
Monday 4/21 "STRENGTH" In 12 Minutes: 5 Front Squat @ 40% 5 Front Squat @ 50% 5 Front Squat @ 60% "CONDITIONING" 5 Rounds Each For Time:...
Train Waco
Apr 203 min read
WODS 4/14/25
Monday 4/14 "STRENGTH" In 15 Minutes: 5 Bench Press @ 75% 3 Bench Press @ 85% 1+ Bench Press @ 92-95% "CONDITIONING" Every Minute on the...
Train Waco
Apr 132 min read
WODS 4/7/25
Monday 4/7 "STRENGTH" In 15 Minutes 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% "CONDITIONING" As Many Rounds As Possible in 14...
Train Waco
Apr 62 min read
WODS 3/31/25
Monday 3/31 "STRENGTH" In 15 Minutes: 5 Strict Press @ 65% 5 Strict Press @ 75% 5+ Strict Press @ 85% "CONDITIONING" (Cap 15 Minutes) 4...
Train Waco
Mar 303 min read
WODS 3/24/25
Monday 3/24 "STRENGTH" In 15 Minutes: Build to 1 Rep Max Front Squat In 10 Minutes 3x5 Front Squat @ 65% "CONDITIONING" E2MOM x 5...
Train Waco
Mar 232 min read
WODS 3/16/25
Monday 3/17 "STRENGTH" Every 2:00 x 5 Sets: 5 Back Squats @ 65%-75% "CONDITIONING" AMRAP 10 minutes: 2-4-6-8-10.... Wallballs (20/14)...
Train Waco
Mar 162 min read
WODS 3/10/25
Monday 3/10 “STRENGTH” Every 2:00 x 8 minutes: 6 Deadlifts (185/125) 4 Hang Power Cleans 2 Front Squats “CONDITIONING” 3 Rounds Each For...
Train Waco
Mar 91 min read
WODS 3/3/25
Monday 3/3 "STRENGTH" In 10 minutes, build to a heavy: Squat Clean and Jerk "CONDITIONING" In 5 Minutes Complete: 60/50 Calorie Row...
Train Waco
Mar 22 min read
WODS 2/24/25
Monday 2/24 "STRENGTH" Every 2:00 x 5 Sets: 5 Bench Press "CONDITIONING" EMOM 24 minutes, alternate between: 12 Dumbbell Box Step...
Train Waco
Feb 232 min read
WODS 2/10/25
Monday 2/10 "STRENGTH" In 15 Minutes Build To Heavy for the Day Complex: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat ...
Train Waco
Feb 92 min read
bottom of page