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WODS 9/1/25
Monday 9/1 Bring a Buddy Day “CONDITIONING” Teams of 2. Trade Reps as Needed. AMRAP 25 minutes: 60 Calorie Row 60 Wall Balls (20/14) 60...
Train Waco
Aug 31, 20251 min read
WODS 8/25/25
Monday 8/25 “STRENGTH” In 15 minutes, build to a heavy 1-rep: Clean & Jerk (Any Way) “CONDITIONING” 10 Rounds for Time: 3 Clean and Jerks...
Train Waco
Aug 24, 20251 min read
WODS 8/18/25
Monday 8/18 “STRENGTH” In 10 minutes, build to a heavy single: 5-4-3-2-1 Power Clean “CONDITIONING” Minutes 0-7 500m Row Time Trial...
Train Waco
Aug 17, 20251 min read
WODS 8/11/25
Week of August 11th, 2025 Monday 8/11 "STRENGTH" In 12 Minutes, Build to Heavy for The Day: 6-6-3-3 Deadlift "CONDITIONING" 3 Rounds for...
Train Waco
Aug 10, 20251 min read
WODS 8/4/25
Monday 8/4 "CONDITIONING" Teams of 2. Switch Every Minute. AMRAP 28 minutes: 15 Calorie Bike 10 Alt. Dumbbell Hang Power Clean and Jerk...
Train Waco
Aug 3, 20252 min read
WODS 7/28/25
Monday 7/28 "CONDITIONING" Benchmark: The Ghost 6 Rounds for Max Reps Minute 0-1: Max Cal Row Minute 1-2: Max Burpees Minute 2-3: Max...
Train Waco
Jul 26, 20251 min read
WODS 7/21/25
Monday 7/21 "STRENGTH" In 10 Minutes Build To Heavy Complex 1 Squat Clean + 2 Jerks "CONDITIONING" Benchmark: Wittman 7 Rounds for...
Train Waco
Jul 20, 20252 min read
WODS 7/14/25
Monday 7/14 "CONDITIONING" 3 Rounds for Max Reps: AMRAP 7 minutes: 1k/750m Row - with remaining time AMRAP: 7 Chest to Bar Pull-ups 7...
Train Waco
Jul 13, 20252 min read
WODS 7/7/25
Monday 7/7 "CONDITIONING" Teams of 2. Alternate Movements. AMRAP 12 minutes: 12 Kettlebell Swings (53/35) 12 Walking Lunge Steps 12...
Train Waco
Jul 6, 20252 min read
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 29, 20251 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 21, 20252 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 15, 20252 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 8, 20252 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 31, 20251 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 25, 20253 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 18, 20252 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 11, 20252 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 4, 20252 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 27, 20253 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 20, 20253 min read
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