Daily Workout

  • Tag Team Belts On the Line

    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****

    27 Monday

    Teams of 2

    For time:

    30 weighted situps 35/25
    30 deadlifts 225/155
    30 dubs or 90 singles
    30 OHS 95/65
    30 pullups

  • Everyone is Getting Into Fitness

    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.

    26 May

    Skill/Strength:

    EMOM for 10 minutes (5 sets):
    Minute 1 - 2 Shoulder Press at 75%
    Minute 2 - 30 second Hollow Hold

    GPP
    For 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

  • Home From College

    We are so excited to have the "fit kids" home from college!  Blake just completed his first semester at The University of Texas and did amazing!

    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

    25 May

    Skill/Strength:

    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

  • Stay Determine

    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 ***

    24 May

    Skill/Strength
    EMOM for 10 minutes (5 sets):
    Minute 1 - Deadlift, 4 reps at 80-85%
    Minute 2 - Handstand Hold, 45 seconds

    GPP
    Five rounds for time of:
    7 Chest-to-bar Pull-ups
    7 Power Clean 115/75
    7 Push Jerk 115/75

  • Lung Burner

    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!

    19 May

    Skill/Strength:
    Every 2 minutes, for 10 minutes (5 sets):
    2 Back Squat @ 75-80%

    GPP
    AMRAP 6 minutes of:
    10 Deadlift, 185/125
    25 Wall-ball Shots, 20/14 pounds

    Rest 4 minutes, then...

    AMRAP 6 minutes of:
    Row 25 calories
    10 Burpees

  • Find Your Inner Strength

    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**

    18 May

    Skill/Strength
    EMOM10 minutes (5 sets):
    Minute 1 - 5 Deadlifts at 75-80%
    Minute 2 - 30 second Nose-to-Wall Handstand Hold

    GPP
    AMRAP 12 minutes:
    12 Push Press 65/45
    10 KBS 70/55

    Scaling Options:
    L2: 55/35, assisted Pull-ups
    L1: 45/25, Ring Row

  • Post Featured Image

    Member of the Month

    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

    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!

    17 May

    Skill/Strength
    EMOM for 10 minutes:
    Minute 1 - Shoulder Press, 2 reps at 75%
    Minute 2 - 30 Double Unders

    GPP
    Five rounds for time of:
    9 Thrusters 95/65
    9 Pull-ups

    Scaling Options:
    L3: 75/55
    L2: 65/35, assisted Pull-ups
    L1: 45/25, Ring Row

    8 minute time cap.

  • Embrace the Suck

    Today you guys embodied our saying "Embrace the Suck"

    Amazing Job!!!

    12 May

    Skill/Strength
    EMOM for 10 minutes:
    Minute 1 - 3 Deadlifts at 80%
    Minute 2 - 20 second Handstand Hold

    GPP:
    7 Rounds for Time:
    7 Hang Power Clean 95/65
    7 Push Press 95/65

    10 minute time cap

  • Make the Impossible Possible

    Everything seems impossible until you accomplish it! Stick with it until the work pays off! #trusttheprocess

    11 May

    Skill/Strength
    Every 2 minutes for 10 minutes:
    Back Squat x 2 @ 75-80%

    GPP
    EMOM for 21 minutes:
    Minute 1 - 20 Kettlebell Swing 55/35
    Minute 2 - 10 Reverse Lunges (front racked), 95/65 pounds
    Minute 3 - 10 Toes to bar

  • General Physical Preparedness Cycle

    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!

    10 May

    Skill/Strength
    Every 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

  • Deadlift Day

    If weakness is the disease, deadlifts are the cure!!

    One of the most exciting things to watch is 1RM max deadlifts! Great job everyone!!

    5 May

    Skill/Strength:
    Take 20 min to find 1RM Back Squat

    Strength:
    For Time:
    Run 1 mile then Row 1000m.
     *can start in either order*

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