WODS 10/6/25
- Train Waco
- Oct 5
- 2 min read
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 sec.
AMRAP 20 minutes:
50/40 Calorie Bike
50 Kettlebell Swings (Pick Load)
50 Box Jump Overs (24/20)
50 Abmat Sit-ups
Tuesday 10/7
"STRENGTH"
Back Squat
Every 2:00 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
For Time: (5-minute cap)
21-15-9 Goblet Squats (53/35)
42-30-18 Double Unders
Rest 5 Minutes
For Time
12-9-6 (5-minute cap)
Front Squats (155/105)
Chest To Bar Pullups
Wednesday 10/8
"CONDITIONING"
EMOM x 30 minutes:
1st: 5 Burpees + 5 Power Cleans + 5 Wtd. Box Step-Ups
2nd: Max Calorie Bike/Row (Alt. Rounds)
3rd: Rest
Power Clean: 165/105 lbs.
Weighted Box Step-Up: 45/25 lbs.
"FINISHER"
4 Sets:
:20 Single Arm Landmine Rows
:10 REST
:20 Single Arm Landmine Rows
:10 REST
:20 Standing DB Triceps Extension
:10 REST
:20 Alternating Arm DB Curl
:10 REST
1 Minute Rest
Thursday 10/9
"STRENGTH"
Bench Press
Every 2:00 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
4 Rounds
AMRAP 3:00 / Rest 1:00
15/12 Hand Release Pushups
10/8 Wallballs (20/14) (10/9)
5/4 Box Tall Box Jumps (30/24)
*Restart from last place rep
Friday 10/10
"STRENGTH"
Deadlift
Every 2:00 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
AMRAP 10 minutes:
1-2-3-4-5...
Power Snatch (95/65)
10-20-30-40-50...
Double /Single Unders
"FINISHER"
Death by Shuttle Runs.
EMOM perform 1 Shuttle Run.
Add 1 Shuttle each minute.
1 Shuttle = d/b
Saturday 10/11
"CONDITIONING"
Teams of 2
For Time
10x 200m Relay Run
3000m Row
300 Double Unders
10x10 Cal Bike Relay
Notes:
Relay Run / 1 Person Run & 1 Resting
Row/ Switch Every 500m
Double Unders / Switch Every 50
Bike Relay / Switch Every 10 Cals
HYBRID STRENGTH
A) Clean Pull Under + Push Press
5 sets (3+2) @ by feel
B) Hang Clean
3 @ 50%
5 sets 2 @ 60-80%
C) Split Jerk
5 sets 2 @ 70-80%
D) Pause Back Squat
4 sets 3 @ 60-70%
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