WODS 2/16/26
- Train Waco
- Feb 15
- 2 min read
Monday 2/16
"PRIMER"
In 6 Minutes/3 Rounds
2 Shuttle Run
5 BB RDL
1R/1L 4 Way Lunge
5 BB Good Morning
5 1 + 1/2 Pushup
"STRENGTH"
Every 2:00 x 5 Sets:
5 Deadlifts
"CONDITIONING"
AMRAP 15 minutes:
8 Shuttle Runs (d/b = 1)
12 Abmat Sit-ups
10 Burpees
Tuesday 2/17
"PRIMER"
4 Rounds
Tabata 20sec Work / 10sec Rest
Jump Rope
Lateral Box Step Overs
Barbell Back Squats
Kettlebell Swings
"STRENGTH"
In 10 minutes, build to a heavy:
3-rep Back Squat
"CONDITIONING"
5 Rounds for Time:
10 Hang Squat Clean Thrusters (95/65)
10 Box Jumps (24/20)
10 Push-ups
30 Double Unders
Wednesday 2/18
"PRIMER"
7 Minutes
10/7 Cal Bike
7 BB Upright Row
7 BB Muscle Snatch
7 BB Overhead Squats
"CONDITIONING"
Teams of 2. Trade Rounds.
AMRAP 25 minutes:
9 Power Snatches (75/55)
9 Calories Bike
9 Wall Balls (20/14)
Thursday 2/19
"PRIMER"
3 Rounds for Quality
5 Push Up With 4 Alternating Shoulder Taps
5 Lunge+Lunge+Squat
5 Arch Bar Kips Swings Pause Front
10 X-Banded Pull Aparts
"STRENGTH"
Every 2:00 x 4 Sets:
6 Bench Press
"CONDITIONING"
EMOM 20 minutes:
Odd Minutes: Max Meter Row
Even Minutes: 12 Walking Lunges + 6 Pull-ups
Friday 2/20
"PRIMER"
4mins bike - Increase pace every 60 Seconds
Then in Complete 3 Rounds
5 BB Upright Row
5 BB Muscle Cleans
5 BB Shoulder Press
5 BB Front Squats
"STRENGTH"
EMOM 8 minutes:
3 Hang Power Cleans
"CONDITIONING"
AMRAP 12 minutes:
3-6-9-12...Shuttle Runs (d/b =1)
9-18-27-36...Kettlebell Swings (53/35)
Saturday 2/21
"PRIMER"
300m Row / 10 Burpees to Target
200m Row / 10 Wallballs
100m Row / Handstand Hold
Partners Switch And Complete Both Movements
"CONDITIONING"
Teams of 2. Trade Movements.
AMRAP 27 minutes:
500m Row
15 Shoulder to Overheads (95/65)
10 Toes to Bar
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