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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 13, 20252 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 6, 20252 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 30, 20253 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 23, 20252 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 16, 20252 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 9, 20251 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 2, 20252 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 23, 20252 min read
WODS 2/17/25
Monday 2/17 "CONDITIONING" Minutes 0-8: For Time: 50-40-30-20-10 Double Unders Abmat Sit-ups Minutes 8-13 REST Minutes 13-20 AMRAP...
Train Waco
Feb 17, 20252 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 9, 20252 min read
WODS 2/3/25
Monday 2/3 "STRENGTH" EMOM 7 minutes: 2 Front Squats @ 65-75% "CONDITIONING" 3 Rounds each for Time: 250m Row 15 Kettlebell Swings...
Train Waco
Feb 2, 20252 min read
WODS 1/27/25
Monday 1/27 "STRENGTH" In 10 Minutes, Build To Heavy for the Day 5-4-3-2-1 Power/Hang Power Clean "CONDITIONING" 3 Rounds As Many...
Train Waco
Jan 26, 20252 min read
WODS 1/20/25
Monday 1/20 "CONDITIONING" AMRAP 20 minutes working :45 on/:15 off: Max Calorie Bike Max Box Jump Overs (24/20") Max Alternating...
Train Waco
Jan 19, 20252 min read
WODS 1/13/25
Monday 1/13 "STRENGTH" In 18 Minutes Complete Min 0-3: 5 Deadlifts (Pick Load) Min 3-6: 1 Set Max Ring Dips* Min 6-9: 4 Deadlifts (Pick...
Train Waco
Jan 12, 20252 min read
WODS 1/6/25
Monday 1/6 : Hybrid "CONDITIONING" 3 Rounds 1 Min Max Russian Kettlebell Swings 1 Min Max Cal Bike 1 Min Rest 1 Min Max Rep Plate...
Train Waco
Jan 5, 20252 min read
WODS 12/30/24
Monday 12/30 "STRENGTH" In 25 Minutes Complete Part 1: Power Clean 3 Sets of 3 Reps @ (45-70%) Part 2: 3 Clean Pull + 1 Clean + 1 Jerk...
Train Waco
Dec 29, 20242 min read
WODS 12/23/24
Monday 12/23 "CONDITIONING" "12 Days of Christmas" For time: 1 Clean & Jerk, (155/110 lbs.) 2 Muscle-ups 3 Handstand Push-ups 4...
Train Waco
Dec 22, 20242 min read
WODS 12/16/24
Monday 12/16 "STRENGTH" In 7 minutes: Snatch Pull from above knee + Snatch 4 sets (2+2) @ 45-70% EMOM 5 Snatch 1 rep @ 75 *Rest 2...
Train Waco
Dec 15, 20242 min read
WODS 12/9/24
Monday 12/9 "STRENGTH" Part 1 E2MOM for 8 minutes for 4 sets: 3 Clean Pulls 60-80% Part 2 In 12 minutes Clean & Jerk 5 sets 2 @ 50-80%...
Train Waco
Dec 8, 20242 min read
WODS 12/2/24
Monday 12/2 "STRENGTH" In 15 Minutes Complete: 4 Front Squat @ 85% 3 Front Squat @ 88% 2 Front Squat @ 90-92% "CONDITIONING" AMRAP 14...
Train Waco
Dec 1, 20242 min read
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