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WODS 1/20/25

Train Waco
Monday 1/20

"CONDITIONING"

AMRAP 20 minutes working :45 on/:15 off:
Max Calorie Bike
Max Box Jump Overs (24/20")
Max Alternating Dumbbell Snatch (35/25)
Max Burpees

REST 5:00

AMRAP 8 minutes:
20 Abmat Sit-ups
8/8 Single Leg KB/DB RDL
:30 Side Plank (R)
:30 Side Plank (L)

Competitor:
(#50/35)

Performance:
(20/16")
(#25/15)

Tuesday 1/21

"STRENGTH"

Minutes 0-8
Build To Heavy 3 Rep Back Squat

Minutes 8-16
Build to Heavy 3 Rep Shoulder Press

Minutes 16-24
Build to Heavy 3 Rep Deadlift

"CONDITIONING"
2,000m Row
Time Cap 8 Minutes

Fitness:
1500m Row
Time Cap 8 Minutes

Wednesday 1/22

"CONDITIONING"

3 Rounds for Time
25/20 Cal Row
25 American Kettlebell Swings (53/35)

Rest 5 Minutes

2 Rounds for Time
25/20 Cal Bike
50 Air Squats

Rest 5 Minutes

1 Round for Time
25 120 Ft Shuttle Runs
50 Wallballs (20/14) (10'/9')

Competitor:
25 American Kettlebell Swings (70/44)
75 Wallballs (20/14) (10'/9')

Performance:
25 American Kettlebell Swings (44/25)
35 Air Squats
50 Wallballs (14/10) (10'/9')

Fitness:
20/15 Cal Row / Bike
25 American Kettlebell Swings (25/15)
25 Air Squats
15 120 Ft Shuttle Runs
35 Wallballs (10/8) (9')

HYBRID STRENGTH

A) Clean Pull + Clean
5 sets (2+1) @ 45-70%

B) Clean & Jerk
6 sets 1 up to 85%

C) Every 90 secs for 4 sets
- 5 Bench Press 
- 10/10 Box Touchdowns
- 10 Teapots

Thursday 1/23

"STRENGTH"

Complete 3 Rounds
Every 90 Seconds Alternating Movements
6 Weight Chin-ups / Supine Rows
8 Barbell Good Mornings
10 Barbell Upright Row

"CONDITIONING"

21-15-9
Alternating Dumbbell Hang Clean & Press (50/35)
Toes to Bar

Competitor:
(70/45)

Performance:
(45/25)
Haning Knees to Elbow/Chest

Fitness:
(25/15)
Haning Knee Raises / Floor Bent Knee Tucks

"Finisher"

3 Sets Max Rep Pushups
Rest As Needed

Friday 1/24

"CONDITIONING"

4 Rounds
In 4 Minutes Complete:
Buy-In: Row 500m/400m For Time

In Remaining Time: AMRAP 
5 Burpees over Rower
10 Pushups
15 Air Squats

REST 1:00

Fitness:
3 / 6 / 9 w/ Ring Rows

"STRENGTH"

4 Rounds for Quality
10 Double Dumbbell Floor Press
15 Seated Medball Russian Twists
10/10 Weighted Lateral Box Step-ups (16/12")

Competitor:
10 Strict Handstand Pushups
15 GHD Sit-ups
20 Alternating Front Rack Step-ups

Performance:
3 Rounds

Fitness:
2-3 Rounds
(12/8")

Saturday 1/25

"CONDITIONING"

Teams of 2
As Many Rounds as Possible in 30 Minutes 
1000m Row 
120 Ft. Plate Overhead Lunges (45/25)
2000m Bike
120 Ft. Burpee Broad Jump
750m Row
240 Ft. Double Kettlebell Carry (53/35)
1500m Bike
240 Ft Bear Crawl
500m Row
360 Ft. Overhead Plate Carry (45/35)
1000m Bike
360 Ft. Walking Lunge Steps
*Split Row / Bike 50/50
*Split Work/Distances as Needed With
1 Person Working/1 Person Resting

Performance:
(35/15)

Fitness:
800/600/400m Row
1500/1250/1000m Bike
(25/10)

"Finisher"

10 Minutes 
Mobility with Coach


HYBRID Strength

A) Snatch Pull Under
5 sets 3 

B) Snatch
6 sets 2 up to 80%

C) Tempo Front Squat 
*3 secs down, 3 secs in the bottom
3 sets 3 @ 60%
3 sets 3 @ 70%

D) 3 sets 15 GHD Sit-ups/Back Extensions

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