WODS 2/2/26
- Train Waco
- Feb 1
- 2 min read
Monday 2/2
"PRIMER"
Every Minute on the Minute for 8 Minutes:
Odd: 30 Sec Bike + 30 Sec Samson Lunge Steps
Even: 30 Sec Box Step Overs + 30 Sec Russian KBS
"CONDITIONING"
Teams of 2.
AMRAP 12 minutes: (Trade Movements)
15 Box Jump Overs (24/20)
15 Kettlebell Swings (53/35)
15 Abmat Sit-Ups
REST 3 minutes
AMRAP 12 minutes: (Trade Reps)
50 Calorie Bike
10 x 30 Single Unders + 2 Shuttle Runs (d/b = 1)
"FINISHER"
3 Rounds
21 Crush Grip Curls
12 Alternating Gorilla Rows
Tuesday 2/3
"PRIMER"
4 Rounds For Quality:
45 Second Row
5 Scap Pullup
5 Hanging Knee Raises
5 Barbell Muscle Clean
5 Barbell Front Squats (Pause 2sec Bottom)
5 Barbell Shoulder Press
"STRENGTH"
Every 3 Minutes For 12 Minutes Complete
Move 1: 70% Toes to Bar
Move 2: 2 Cleans + 1 Jerk (Any)
Rest
"CONDITIONING"
AMRAP 15 minutes:
500/400m Row
15 Clean and Jerks (95/65)
"FINISHER"
Accumulate 2 Minutes Bar Hang
Every Time You Break Complete 2 Gym Laps
Wednesday 2/4
"PRIMER"
3 Minutes Gym Laps
---
AMRAP 5
5 Two-Squat Wallballs
30 Sec Jump Rope
"CONDITIONING"
Min 0-1: 10 WB + 25 DU
Min 1-3: 20 WB + 50 DU
Min 3-6: 30 WB + 75 DU
Min 6-10: 40 WB + 100 DU*
*Record FINISH TIME
Minute 10-13: REST
Minute 13-20
EMOM:
EVEN: 1/1 Turkish Getups (AHAP)
ODD: Max L Sit or Ring Support Hold
"FINISHER"
Accumulate
20 Alternating Hydrants
20 Alternating Dead Bugs
20 Alternating Bird Dogs
Thursday 2/5
"PRIMER"
8 Rounds of 20sec Work / 10 Sec Easy Bike
Then:
3 Rounds / 4 Mins
7 BB Upright Row + RDL
7 Pushup to Pike w/ Alternating Toe Tap
"STRENGTH"
In 12 minutes:
Build to Heavy 3-Rep Sumo Deadlift
"CONDITIONING"
5 Rounds for Time:
20/15 Calorie Bike
10 Deadlifts (185/125)
5 Deficit HSPU (2 x 45/side)
"FINISHER"
Accumulate 3 Minutes Plank Hold
Every Time You Break Complete 25 Jumping Jacks
Friday 2/6
"PRIMER"
For 7 Minutes:
2 Shuttle Run
5 PVC Pass Through
7 Pushups
9 KB Front Squat to Press
"CONDITIONING"
AMRAP 12 minutes:
12 Burpee Chest to Bar Pull-ups
12 Shuttle Runs (D=B = 1)
"STRENGTH"
In 12 Minutes:
Build to 1 Rep Heavy Thruster
"FINISHER"
3 Rounds
15 Barbell Roll Outs
12 Glute Bridges (weighted)
Saturday 2/7
"PRIMER"
Teams of 2 In 12 Minutes...
Partner 1: 7/5 Cal Row
Partner 2: 7/5 Cal Row
Partner 1: 9/7 Cal Row
Partner 2: 9/7 Cal Row
Partner 1: 11/9 Cal Row
Partner 2: 11/9 Cal Row
*Add 2 Cals per round until time expires
"CONDITIONING"
Teams of 2
2 Rounds For Time
10 Single Arm Farmer Carry (120ft) (70/53)
20 Tall Box Jumps (30/24)
30 Cal Row
40 S2OH (95/65)
50 Walking Lunge Steps
*Split Reps Each Movement
"FINISHER"
Accumulate
50 Hollow Body Rocks
100 Alternating V-Ups
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