Daily Workout

  • Get that heavy!

    Another great week of gainz and another chance you get to partner up with a friend and do some damage!!! 

     23 Sept

     For Time:
     6 Stone to Shoulder
     100 Double Unders
     10 Burpees
     21 Deadlifts 225/135
     4 Stone to Shoulder
     100 Double Unders
     10 Burpees
     15 Power Cleans 185/115
     2 Stone to Shoulder
     100 Double Unders
     10 Burpees
     9 Clean and Jerks 135/95
     Then
     Build to a Heavy Hang Clean and Jerk

  • Overload Principle

    Ensuring there is no struggle, no challenge and staying in your wheelhouse is a recipe for spinning your wheels without improving. It's the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty - those are the days that make you stronger, faster and better overall. Ben Bergeron

    22 September

    Skill/Strength
    EMOM for 6 minutes (3 sets):
    Minute 1 - 2 Power Cleans at 90%
    Minute 2 - 15 sec Ring Support Hold

    GPP2
    Three rounds for time of:
    30 Kettlebell Swing 55/35
    25 Wall-ball Shots, 20/14 pounds
    20 Pull-ups

  • Day of Victories!!

    Today was filled with many victories!! We love the look when you smash a grinding workout or when you finally climb that rope. We are super proud crew, keep going!!

    21 September

    Skill/Strength:

    Every 2 minutes for 10 minutes
    2 Front Squats @ 80%

    GPP2:

    Every 20 seconds for 8 minutes:
    1-2 HSPU

    Rest 2 minutes

    21-18-15-12-9-6-3 reps for time:
    burpee box jump over 24/20"
    toes to bar


  • Finish Strong

    It's not about how you start, but how you finish...FINISH STRONG!!

    Great job today crew!!

    20 September

    Skill/Strength
    EMOM for 6 minutes (3 sets):
    Minute 1 - 2 Push Press at 85-90%
    Minute 2 - 30 seconds Hollow Hold

    GPP2
    EMOM for 21 minutes:
    Minute 1 - 1 Rope Climb
    Minute 2 - 6 Thrusters 115/75
    Minute 3 - 12 Burpees

  • It's A Shiny New Week

    It's a shiny new week, make it a great one!!

    19 September

    Skill/Strength
    Every 2 minutes, for 6 minutes (3 sets):
    3 High Hang Snatch @ 45-55%

    Immediately followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    High Hang Snatch + Hang Snatch @ 55-60%

    Immediately followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Hang Snatch + Snatch @ 60-65%

    Immediately followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Snatch Pull + Snatch @ 70-75%

    GPP2
    21-15-9 reps for time of:
    Deadlift 225/155
    Box Jump 24/20"

  • Time to Smash DT

    You've had weeks of preparation for tomorrow. I can't wait to watch you guys smash DT!!!

    Let's get it!!

    15 September

    Skill/Strength
    EMOM for 10 minutes (5 sets):
    Minute 1 - 6 Power Cleans at 85%
    Minute 2 - 10 Banded Push-ups

    GPP2
    "DT"
    Five rounds for time of:
    12 Deadlifts 155/105
    9 Hang Power Cleans
    6 Push Jerks

  • Consistency is Key

    Every week the snatches are getting better and better. Consistency is the key to success!

    13 September

    Skill/strength
    Every 2 minutes, for 10 minutes (5 sets):
    6 Front Squats @ 85%

    GPP2
    For time:
    24 Chest-to-bar Pull-ups
    Run 400m
    21 Thrusters 95/65
    Run 800m
    21 Thrusters
    Run 400m
    24 Chest-to-bar Pull-ups

  • Sprinting Saturday

    Everyone put in some hard work to finish out the week!

    Tomorrow is our partner community workout, so get your outfits ready and let's do this!!

    9 September

    Teams of 2

    5 Rounds Each
    15 Power Snatches 95/65
    200m shuttle sprint

    ***1 partner works at a time. Sprint through the rounds until each partner has done 5 round***

  • It's All About What You Can Do!!

    Here at AON it isn't about what you can't do but what you can and build on that!!

    We are super proud of your work today!

    8 September

    Skill/Strength
    EMOM for 10 minutes (5 sets):
    Minute 1 - 2 Push Press at 75-80%
    Minute 2 - 40 Double Unders

    GPP2
    Four rounds for time of:
    12 Deadlifts 155/105
    9 Hang Power Cleans
    6 Push Jerks

  • Persistence = Progress

    Every week those power cleans are looking better and better!

    It might just be us, but we think they are looking lighter - #strongfamily

    7 September

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    2 Front Squats @ 80%

    GPP2
    EMOM for 21 minutes:
    Minute 1: 15 Kettlebell Swings 70/55
    Minute 2: 2 Rope Climbs
    Minute 3: 10 Toes-to-bar

  • Hump Day, More Like Pump Day!!

    It's always fun to have friends stop by and put in some work with the crew!

    Great job everyone!!

    6 September

    Skill/Strength
    EMOM for 10 minutes (5 sets):
    Minute 1 - Power Clean, 5 reps at 80%
    Minute 2 - 15 Push-ups

    GPP2
    Five rounds for max reps of:
    1 minute of Box Jumps, 24/20"
    1 minute of Wall-ball Shots, 20/14 pounds
    1 minute of Rowing (calories)
    Rest 1 minute

  • Get Back On The Goals

    We hope everyone had a safe and happy Labor Day!

    Let's get back in the gym tomorrow and get going on those goals!

    5 September

    Skill/Strength
    Every two minutes, for 14 minutes (7 sets):
    Hang Snatch, 2 reps

    GPP2
    3 RFT:
    Run 800m
    Rest 2 minutes

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