120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Great job this week crew!!
Tomorrow we will be competing for the tag team belts once again!! Grab your workout partner and let's get to it!
May the best team win!
**we will be posting information on Murph tomorrow so stayed tuned****
Teams of 2
30 weighted situps 35/2530 deadlifts 225/15530 dubs or 90 singles30 OHS 95/6530 pullups
Everyone is getting in on the fitness at AON!
Way to go everyone! Today was a brutal 21 minutes but you gutted it out together and finished.
EMOM for 10 minutes (5 sets):Minute 1 - 2 Shoulder Press at 75%Minute 2 - 30 second Hollow Hold
GPPFor time:40-25-10 reps for time of:Wall-ball Shots 20/14 Kettlebell Swing 70/55
Rest 5 minutes, then...
40-25-10 reps for time of:Wall-ball Shots 20/14 Burpees
25 min Cap
If you are home from college and want to get or stay fit over the summer, come check us out!!
**Don't forget to sign up to bring a side dish for Muph Lunch** sign up sheet in on the desk
Every 2 minutes for 10 minutes:
4 Backsquats @ 85%
GPP: EMOM for 21 minutes:
Minute 1: 10 burpee box jump overs 24/20
Minute 2: 10 TTB
Minute 3: 30 DUBs
Some people succeed because they are destined but most because they are determined!
Feed the fire within you to succeed!
***remember no 8:30am class tomorrow ***
Skill/StrengthEMOM for 10 minutes (5 sets):Minute 1 - Deadlift, 4 reps at 80-85%Minute 2 - Handstand Hold, 45 seconds
GPPFive rounds for time of:7 Chest-to-bar Pull-ups7 Power Clean 115/757 Push Jerk 115/75
Whew! That was a lung burner today, but we got through it together!!
Tomorrow is Friday so let's finish off the work week strong!
Skill/Strength:Every 2 minutes, for 10 minutes (5 sets):2 Back Squat @ 75-80%
GPPAMRAP 6 minutes of:10 Deadlift, 185/12525 Wall-ball Shots, 20/14 pounds
Rest 4 minutes, then...
AMRAP 6 minutes of:Row 25 calories10 Burpees
What lies behind you and what lies in front of you pales in comparison to what lies inside you.
Find that inner strength and tackle whatever stands in your way!
**tomorrow evening there will only be a 6:30pm class**
Skill/StrengthEMOM10 minutes (5 sets):Minute 1 - 5 Deadlifts at 75-80%Minute 2 - 30 second Nose-to-Wall Handstand Hold
GPPAMRAP 12 minutes:12 Push Press 65/45 10 KBS 70/55
Scaling Options:L2: 55/35, assisted Pull-upsL1: 45/25, Ring Row
Everyone give a big congratulations to our Member of the Month, Sadie! Sadie made a commitment to get strong and she is putting in the work. She has become an inspiration and a little rabbit to chase during the 6:30pm class. She loves her AON!!
Tell Us About Yourself:
I am 9 years old and almost done with the 4th grade. I have 2 twin sisters and love coming to AON with my Dad.
What has been your experience at ANSC?:
My experience has been fun! I really love working out at AON! Coach Amy and V are very descriptive about explaining the movements and showing me how to do them.
What is your favorite moment/workout?:My favorite workouts have kipping pull-ups and thrusters.
What is your most embarrassing moment?:
My most embarrassing moment was when I had 3 ten pound plates on my bar and I lifted it and they fell off.
Sadie you are doing an amazing job, keep up the great work girl!
Sweat is magical. Cover yourself in it daily to grant your health wishes.
Great work today everyone! Remember to keep your body hydrated because it's getting hotter!
Skill/StrengthEMOM for 10 minutes:Minute 1 - Shoulder Press, 2 reps at 75%Minute 2 - 30 Double Unders
GPPFive rounds for time of:9 Thrusters 95/659 Pull-ups
Scaling Options:L3: 75/55L2: 65/35, assisted Pull-upsL1: 45/25, Ring Row
8 minute time cap.
Today you guys embodied our saying "Embrace the Suck"
Skill/StrengthEMOM for 10 minutes:Minute 1 - 3 Deadlifts at 80%Minute 2 - 20 second Handstand Hold
GPP:7 Rounds for Time:7 Hang Power Clean 95/657 Push Press 95/65
10 minute time cap
Everything seems impossible until you accomplish it! Stick with it until the work pays off! #trusttheprocess
Skill/StrengthEvery 2 minutes for 10 minutes:Back Squat x 2 @ 75-80%
GPPEMOM for 21 minutes:Minute 1 - 20 Kettlebell Swing 55/35Minute 2 - 10 Reverse Lunges (front racked), 95/65 poundsMinute 3 - 10 Toes to bar
Today we started our General Physical Preparedness cycle and man did we start it with a BANG!!!
Great job tackling that workout and pushing through until the end!
Skill/StrengthEvery minute on the minute for 10 minutes (5 sets):Minute 1 - Shoulder Press, 3 reps at 80%Minute 2 - 20 Double Unders
GPP:9 rounds for time:5 Thrusters 95/65 5 Chest-to-bar Pull-ups
If weakness is the disease, deadlifts are the cure!!
One of the most exciting things to watch is 1RM max deadlifts! Great job everyone!!
Skill/Strength:Take 20 min to find 1RM Back Squat
Strength:For Time: Run 1 mile then Row 1000m. *can start in either order*