Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
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 full Tabata of each movements
Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20 min AMRAP 5 HSPU 10
Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps Min 2: 5-8 Muscle-Ups Min
Monday 8/16 “Strength” Jerk Balance 5×5 @ 45-50%+ 15:00 Clock “Conditioning” 12 AMRAP 5 Curtis P’s (95/65) 10 Lateral Burpees Over Bar 1 CP =
Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at Pocket Finish with Shrug “Conditioning”
Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to 80%) “Conditioning” Open WOD 13.4
Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the rows heavy “CONDITIONING” 12 AMRAP
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,
Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) (Time Cap: 30:00) Silver: 14/12
Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21 Pull-ups 21 Abmat Sit-ups 100ft.
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
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:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
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.
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.
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.
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.
