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Monday 8/10/26

Train Waco
Aug 9
1 min read

Monday 8/10


"CONDITIONING"


Teams of 2.


AMRAP 5 minutes

Max Effort Wall Balls

Partners switch every 10 reps.


Rest 2:00


AMRAP 5 minutes

Max Meter Row

Partners switch every 250m


Rest 2:00


AMRAP 5 minutes

Max Effort Burpees

Partners switch every 5 reps


Rest 2:00


AMRAP 5 minutes

Max Meter Row

Partners switch every 250m



Tuesday 8/11


"CONDITIONING"


AMRAP 5 minutes

Max Effort Box Jumps


Rest 5:00


5 Rounds for Time:

500m Row

21 KBS (53/35)

12 Goblet Squats (53/35)


"FINISHER"


AMRAP 5 minutes

Abmat Sit-ups



Wednesday 8/12


"STRENGTH"


5 x 5 Shoulder Press, building sets


"CONDITIONING"


EMOM 12 minutes

O: 5 Shuttle Runs

E: 7 Thrusters @ heaviest weight from above


"FINISHER"


3 Sets:

15 sec. Tuck Hold (bar or parallettes)

Rest :30

15 sec. Hollow Body Rocks

Rest :30

1:00 Weighted Plank Hold

Rest 1:00



Thursday 8/13


"STRENGTH"


EMOM 8 minutes

O: 5 Front Squats @ 20X1

E: 5 Broad Jumps


"CONDITIONING"


3 Rounds for Time:

15 Pull-ups

25 Push-ups

35 KBS (53/35)

Rest 60 sec. between each round

+

3 Sets not for time:

Max Effort Gymnastic Crunches



Friday 8/14


"CONDITIONING"


AMRAP 20 minutes

500m Bike

15 Wall Balls (20/14)

12 Burpees

9 Box Jump Overs (24/20)

6 Push Press (95/65)


"FINISHER"


Coach's Choice Core Work



Saturday 8/15


"CONDITIONING"


Teams of 2. Trade off reps as needed.


AMRAP 25 minutes

30 Deadlifts (225/155)

30 Toes to Bar

400m Run (together)

30 KBS (70/53)

30 HSPU

 
 
 

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