WODS 6/9/25
- Train Waco
- Jun 8
- 2 min read
Monday 6/9
"STRENGTH"
In 10 minutes:
Build to a heavy 2-rep Back Squat
"CONDITIONING"
AMRAP 10 minutes:
3-6-9-12..etc.
Wall Balls (20/14)
5 C2B Pull-ups
REST 5:00
AMRAP 5 minutes:
200m Row (count carry over)
1 Deadlift @ 2-rep Back Squat Weight
Competitor
C2B Pull-up: 2 Bar Muscle Ups
Performance
Wall Ball: 14/12 lbs.
Fitness
Wall Ball: 12/10 lbs.
C2B Pull-up: Pull-up -or- Ring Row
Tuesday 6/10
"STRENGTH"
In 10 minutes:
Build to a heavy 3-rep Hang Power Clean
REST 5:00
EMOM 6 minutes:
3 Push Jerks
"CONDITIONING"
4 Rounds Each for Time:
500m Row
50 Double Unders
REST 2:00
Performance
Double Unders: 100 Single Unders
Fitness
Row: 400/300m
Double Unders: 50 Single Unders
Wednesday 6/11
"CONDITIONING"
Teams of 2. Trade Every Minute.
AMRAP 6 minutes:
Max Calorie Bike
REST 2:00
AMRAP 12 minutes:
8 Push-ups
8 Box Jump Overs (24/20)
8 Abmat Sit-ups
REST 2:00
AMRAP 6 minutes:
Max Calorie Bike
HYBRID STRENGTH
A) Hang Clean
6 sets 2 @ by feel
B) EMOM 20 (Alternating)
- 3 Pause Front Squats
- 3 Behind the Neck Split Jerk
C) 3 rounds
15 Barbell Curls
15 Bent Over DB Fly
20 Dead Bugs
Thursday 6/12
"STRENGTH"
Every 2:00 x 4 Sets:
4 Thrusters
"CONDITIONING"
4 Sets:
AMRAP 2 minutes:
7 Push Press (95/65)
7 Front Squats (95/65)
25 Double Unders
REST 1:00
REST 3:00
For Time:
50 Burpees
Performance
PP/FS: 75/55 lbs.
Double Unders: 50 Single Unders
Fitness
PP/FS: 45/35 lbs.
Double Unders: 25 Single Unders
Friday 6/13
"STRENGTH"
In 10 minutes:
Build to a moderate 3-rep Deadlift
"CONDITIONING"
3 Sets:
8 Deadlifts (275/185)
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
1:00 Max Toes to Bar
1:00 Max Shuttle Runs (d/b = 1)
REST 2:00
Performance
Deadlift: 225/155 lbs.
Fitness
Deadlift: 155/105 lbs.
Saturday 6/14
"CONDITIONING"
Teams of 3. Two Partners Trading Reps. One Person Running 400m.
AMRAP 30 minutes:
20 Push Press (95/65)
20 Bar Facing Burpees
40 Front Squats (95/65)
40 Calorie Row
60 Deadlifts (95/65)
60 Calorie Bike
HYBRID STRENGTH
A) Snatch Pull Under
5 sets 3 @ by feel
B) EMOM 5
2 snatches @ 70%
C) EMOM 5
1 snatch @ 80%
D) 3 rounds for quality
5 Snatch Pulls @ 90-100%
10 DB Bench Press
8 Barbell Rollouts
Comments