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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