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WODS 10/20/25
Monday 10/20 "STRENGTH" Shoulder Press Every 2:30 x 6 Sets: 1 x 5 @ 65% 1 x 5 @ 73% 3 x 5 @ 78% 1 x 5+ @ 78% "CONDITIONING" In 14 Minutes: Buy-In 1500m/1250m Row Then In Remaining Time AMRAP: 5 Toes to Bar 9 Hang Snatch (95/65) 5 Bar Facing Burpees Tuesday 10/21 "STRENGTH" Back Squat Every 2:30 x 6 Sets: 1 x 5 @ 65% 1 x 5 @ 73% 3 x 5 @ 78% 1 x 5+ @ 78% "CONDITIONING" 4 Rounds AMRAP 2:30 30 Double Unders 10 Wallballs (20/14) (10/9') Rest 90 Seconds Wednesday 10/22 "CONDITIONIN
Train Waco
Oct 19, 20252 min read
WODS 10/13/25
Monday 10/13 "STRENGTH" Back Squat Every 3:00 x 5 Sets: 4 x 5 @ 70% 1 x 5+ @ 70% "CONDITIONING" 5 Sets of 2:00 on / 2:00 off: 1 Bear...
Train Waco
Oct 11, 20252 min read
WODS 10/6/25
Monday 10/6 "STRENGTH" Shoulder Press Every 2:00 x 3 Sets: 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% "CONDITIONING" Teams of 2. Trade every 45...
Train Waco
Oct 5, 20252 min read
WODS 9/29/25
Monday 9/29 "STRENGTH" In 15 minutes: Back Squat 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 8+ @ 80% "CONDITIONING" For Time:...
Train Waco
Sep 28, 20252 min read
WODS 9/22/25
Monday 9/22 "STRENGTH" Every 3:00 x 5 Sets: Shoulder Press 1 x 3 @ 60% 1 x 3 @ 68% 2 x 8 @ 73% 1 x 8+ @ 73% "CONDITIONING" 3 Rounds AMRAP...
Train Waco
Sep 21, 20252 min read
WODS 9/15/24
Monday 9/15 “STRENGTH” Every 3:00 x 5 Sets: Back Squat 4 x 8 @ 65% 1 x 8+ @ 65% (leave 2-3 reps in the tank) “CONDITIONING” 3 Rounds for...
Train Waco
Sep 13, 20252 min read
WODS 9/8/25
Monday 9/8 "STRENGTH" In 15 minutes: 3-rep Max Back Squat "CONDITIONING" "Ellen" 3 Rounds For Time (Cap 14) 20 Burpees 21 Alternating...
Train Waco
Sep 7, 20251 min read
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
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