Daily Workout

  • 2019 Open Has Begun!!

    The Open has officially started!

    All classes tomorrow will do 19.1!

    22 February

    Skill/Strength
    Back Squat
    10 x 3
    Increase load each set

    Hybrid

    15 min AMRAP
    19 WBS 20/14
    19 cal row

  • Fall In Love With You

    Fall in love with taking care of your body, not punishing it.

    20 February

    Skill/Strength
    Push Press
    10x3
    Increase load each set

    Hybrid
    20 Back Squats (135/95)
    20 Handstand Pushups
    20 Ring Dips
    20 Handstand Pushups
    20 Back Squats (135/95)

  • Gym Full of Love

    The love of fitness filled the gym tonight.

    See you tomorrow, TGIF!!

    15 February

    Skill/Strength
    Take 12 min to Find 20RM Deadlift

    Hybrid
    Every 3 min for 12 min
    12 deadlifts (155/105)
    12 Box Jump Overs (24/20)
    12 Wt'd Situps 35/25

  • Working Hard, But Always Having Fun

    We work hard, but we are always having a good time!!!

    13 February

    Skill/Strength
    Back Squat
    10x2 *increase in load each set.

    Hybrid
    10 Min Alt Emom
    --8 OHS 115/75
    --12 C2B Pullups


  • Let's Go

    It's all about how much you're willing to take!

    Way to push the envelope crew!

    8 February

    Hybrid Work
    30 Min Session
    1:00 Run, Burpee, Row (3:00)
    2:00 Run, Burpee, Row (6:00)
    3:00 Run, Burpee, Row (9:00)
    4:00 Run, Burpee, Row (12:00)
    *as the time increases your intensity should decrease. No rest between so make transition short.

  • Let's Get Running!!!

    Let's get some running in people!!! Get your cardio gear in order, it's time to sweat!!!!

    7 February

    Skill/Strength
    Every 2 min for 12 min
    Run 200m

    Hybrid
    Every 3 min for 12 min
    Row 8/5 Cal
    15 Box Jump Overs
    9 Power Cleans 135/95

  • Never Miss An Opportunity

    Never skip an opportunity to be better than yesterday, that includes Mondays!!!

    5 February

    Skill/Strength
    Clean & Jerk
    7x2
    *increase in weight each set. Build in control and focus on form

    Hybrid
    Every 3 min for 12 minutes
    10 Handstand Pushups
    65 Double Unders/170 Singles
    10 Handstand Pushups
    5 Deadlifts 315/225

  • New Year, New Skills

    Working on a new skill can be challenging, but when it pays off - GLORY!!!!!

    1 February

    Friday
    Skill/Strength
    Back Squat

    20 min EMOM: 5 reps: 5 minutes 3 reps: 5 minutes 2 reps: 5 minutes 1 Rep: 5 minutes

    *increase in load each set. Stay light and make proper jumps. The first 5 minutes/25 Reps are to prime the legs.

    Hybrid

    Row 2000m for Time

    *Every 90 Secs until complete do 12 Wallballs


  • First Day Did Not Disappoint

    Day 1 of the hybrid cycle is in the books and it did not disappoint!

    30 January

    Skill/Strength
    15 min deadlift
    Build to a Heavy 5 Rep Max

    Hybrid
    12 min Amrap
    Run 200m
    20 Air Squats
    12 Handstand Pushups

  • New Hybrid Cycle Begins Tomorrow

    On Monday we get Brutal!

    Tomorrow we start the Hybrid cycle!!

    29 January

    Skill/Strength
    15 min to Build to Heavy complex
    Hang Snatch + Low Hang Snatch + OHS

    Hybrid
    10 Min Alt EMOM
    2 Rope Climps
    15/11 Cal row

    Rest 1 min

    10 Min Alt EMOM
    8 DB KB Front Squats 55/35
    15 Wt'D Situps

  • It's Partner Week

    Another fun filled day getting gainz at AON!

    23 January

    For Time:
    Run 800 together
    20 Thrusters 95/65
    60 Bar facing burpees
    30 Squat Cleans 115/75
    50 Pullups
    Run 800m together
    40 DL 135/95
    40 Hand Release Pushups
    800m Run Together
    **40 min Cap

  • Together We Are Strong

    Alone we can do so little; together we can do so much!

    TGIF!!!

    18 January

    Skill/Strength
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat, 2 reps @ 80%

    New Year Ready
    Every 20 seconds, for 8 minutes (24 sets):
    Handstand Push-ups, 1-2 reps

    Rest 2 minutes, then..

    21-18-15-12-9-6-3 reps for time of:
    Burpees
    Toes to bar

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