120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Another great week of gainz and another chance you get to partner up with a friend and do some damage!!!
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
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
Skill/StrengthEMOM for 6 minutes (3 sets):Minute 1 - 2 Power Cleans at 90%Minute 2 - 15 sec Ring Support Hold
GPP2Three rounds for time of:30 Kettlebell Swing 55/3525 Wall-ball Shots, 20/14 pounds20 Pull-ups
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!!
Every 2 minutes for 10 minutes2 Front Squats @ 80%
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
It's not about how you start, but how you finish...FINISH STRONG!!
Great job today crew!!
Skill/StrengthEMOM for 6 minutes (3 sets):Minute 1 - 2 Push Press at 85-90%Minute 2 - 30 seconds Hollow Hold
GPP2EMOM for 21 minutes:Minute 1 - 1 Rope ClimbMinute 2 - 6 Thrusters 115/75Minute 3 - 12 Burpees
It's a shiny new week, make it a great one!!
Skill/StrengthEvery 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%
Every 2 minutes, for 6 minutes (3 sets):Hang Snatch + Snatch @ 60-65%
Every 2 minutes, for 6 minutes (3 sets):Snatch Pull + Snatch @ 70-75%
GPP221-15-9 reps for time of:Deadlift 225/155 Box Jump 24/20"
You've had weeks of preparation for tomorrow. I can't wait to watch you guys smash DT!!!
Let's get it!!
Skill/StrengthEMOM 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 155/1059 Hang Power Cleans6 Push Jerks
Every week the snatches are getting better and better. Consistency is the key to success!
Skill/strengthEvery 2 minutes, for 10 minutes (5 sets):6 Front Squats @ 85%
GPP2For time:24 Chest-to-bar Pull-upsRun 400m21 Thrusters 95/65Run 800m21 ThrustersRun 400m24 Chest-to-bar Pull-ups
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!!
Teams of 2
5 Rounds Each15 Power Snatches 95/65200m shuttle sprint
***1 partner works at a time. Sprint through the rounds until each partner has done 5 round***
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!
Skill/StrengthEMOM for 10 minutes (5 sets):Minute 1 - 2 Push Press at 75-80%Minute 2 - 40 Double Unders
GPP2Four rounds for time of:12 Deadlifts 155/1059 Hang Power Cleans6 Push Jerks
Every week those power cleans are looking better and better!
It might just be us, but we think they are looking lighter - #strongfamily
Skill/StrengthEvery 2 minutes, for 10 minutes (5 sets):2 Front Squats @ 80%
GPP2EMOM for 21 minutes:Minute 1: 15 Kettlebell Swings 70/55Minute 2: 2 Rope ClimbsMinute 3: 10 Toes-to-bar
It's always fun to have friends stop by and put in some work with the crew!
Great job everyone!!
Skill/StrengthEMOM for 10 minutes (5 sets):Minute 1 - Power Clean, 5 reps at 80%Minute 2 - 15 Push-ups
GPP2Five rounds for max reps of:1 minute of Box Jumps, 24/20"1 minute of Wall-ball Shots, 20/14 pounds1 minute of Rowing (calories)Rest 1 minute
We hope everyone had a safe and happy Labor Day!
Let's get back in the gym tomorrow and get going on those goals!
Skill/StrengthEvery two minutes, for 14 minutes (7 sets):Hang Snatch, 2 reps
GPP23 RFT:Run 800mRest 2 minutes