120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
You guys have put in some hard work this week, you are Open ready!
Tomorrow is our community partner workout and it's a fun one!
teams of 2
1st Base:10 synchronized air squats10 synchronized burpees20 wbs 20/1424 box jumps 24/2020 power clean and jerks
2nd Base:10 synchronized air squats10 synchronized burpees20 wbs 20/1424 box jumps 24/2024 power snatches 135/95 (scale as needed)
3rd Base:10 synchronized air squats10 synchronized burpees20 wbs 20/1424 box jumps 24/2020 full cleans 135/95
Home Run:30 deadlifts15 hang cleans12 jerks
Today with the partner workout, it was awesome to see you guys and gals uplift and encourage each other through the suck!
That is truly the environment we want for All or Nothing, great job!
9 min Alt EMOM
7 Strict HDPU
12 Goblet Squats 55/35
5 Rounds for Time
15 Ring Dips
Great hustle today everyone! Keep up the hard work. The Open begins in 1 week!
Partner Mash up: Take 7 min to find 1RM Push Press
Rest 1 min then
10 min Partner Amrap: 20 Push Press 115/7520 Cal Row20 Burpees over the Row20 KBS 55/35
We hope everyone has a great Valentine's Day!
Now put down the chocolate and get back in the gym tomorrow!
Open Prep: 10 min Amrap5 Deadlift 95/6510 STO 95/6515 Box Jumps
Everyone give a BIG congratulations to our member of the month, Nereyda Iraid! Nereyda started with ANSC through our ladies 6 week program and has not looked back! She has come so far in her fitness journey and she still shows up everyday and gives 100%.
Tell Us About Yourself:
I am a mom and a wife with a full time job that goes way past the regular 40 hours a week. I find strength in my son and motivation in my coaches. In my (non existent) spare time I go to the gym and spend time with family!
What has been your experience at ANSC?:
I have learned that I am stronger than I thought.
What is your favorite moment/workout?:
My favorite moment was when I reached a heavy front squat of 185lb and my coach said it was more than her front squat!
What is your most embarrassing moment?:
I remember is like it was yesterday (when in reality it was a couple of weeks ago) it was just me and Amy at the gym and the workout was air squats, lunges and box jumps. I was starting the second round of box jumps…and I FELL off the box!! But, I got back up and finished the workout!
Great job Nereyda!
Another amazing day of PRs, today with power cleans! To watch you guys and gals tap into that inner beast and smash those old weights was AWESOME!!!!!
Take 15 min to fins 1RM Front Squat
Open Prep :
8 Min Amrap:
5 Front Squats 135/95
What an amazing day it was to watch as backsquat PRs were being made left and right!
You guys have become so much better all the way around! To hear 3, 2, 1 go and watch as y'all killed the workout!
Keep it up, 1% better everyday
Skill/Strength:Take 15 min to find 1RM Power Clean
Open Prep: 2 rounds for time 20 Box Jump Overs10 Handstand PushupsRun 400m2 Power Cleans 155/105
"Starve the Wolf of fear and feed the Wolf of courage"! Mark Divine
Never let fear control your mind so much that you don't strive to achieve something amazing!
Take 15 min to find 1RM Back Squat
2 Rounds for time:
25 Wallball Shots 20/14
20 KBS 55/35
10 Back Squats 135/95
Another week, another chance to accomplish something you didn't think was possible!!!
7 of February
15 min to work up to 1RM Strict Press
2 Rounds For time:
10 Strict Press 95/65
50 Double Unders
10 Push Press 95/65
10 Push Jerk 95/65
Everyone worked hard this week!! We had some challenging workouts, but you stepped up and handled it.
Tomorrow is our partner community workout so come join us at 9am.
Teams of 2
25 Min AMRAP:30 burpees over bar25 Power Cleans 115/7520 Wallballs 20/1415 TTB 10 STO 115/75
Today was hardcore and you guys and gals went HAM!! Keep it up, the Open is just around the corner
5X300m row (Rest as long as it takes person sharing rower to finish)
EMOM for 10Min
5 Thrusters 95/65 + 6 Alt KB Snatches 55/35
5 Thrusters 95/65 + 10 KBS 55/35
Way to grind today family! When the Open arrives you will be READY!!!
10X3 Backsquats**build to heavy triple**
60 Burpee Box Jump Overs