120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
It's a new week and it's time to get moving!
Skill/StrengthTake 15 min to build to 1RM Front Squat
12 Min Alt EMOM--12 Deadlifts 185/115--2 Rope Climbs--15 KBS 53/35
Immediately after EMOM
150 Cal For time
The journey to greatness does not have to be traveled alone!
Skill/Strength3x 15 TTBRest 1 min between Sets
3 x 100 ft Farmers CarryAs Heavy as PossibleRest 90 sec between Sets
3 x 15 Hollow RocksRest 30 sec between sets
Work CapacityEvery 90 sec for 7:30 minRun 200m5 Burpee Box Jump Overs 30/24
Backsquats and rope climbs for hump day!!
GrindIn teams of 2
Every 5 min for 25 minRow 1000m + Max Rep Squat Cleans 115/75
You have to decide to make yourself stronger!
Skill/StrengthBack SquatWarm up to 85%thenEMOM alt for 14 min2 x Back Squats2 x Rope Climbs
Work Capacity5 Rounds for Time:12 Box Jump Overs12 Ring DipsRun 200m
The discomfort is much more bearable with your partner cheering you on!
Tomorrow is our community partner workout, so come join us!!
12 minute AMRAP:
20 Power Snatches 95/65
60 WBS 30/20
Thursdays are for the Grind and today did not disappoint!
Skill/Strength4 x 10 Clean Grip DeadliftIncrease Wt and Complete reps unbroken
Strict Press10 x 60%5 x 75%3 x 80%3 x 90%
Work CapacityFor Time:200 Ft Overhead Walking Lunge*Every Time bar is dropped complete 10 KBS 70/55
Here at AON we always like to add a bit of spice! So what could make wallballs even spicier? How about adding 2 feet to the target height-🌶
GrindIn Teams of 2100 cal Row100 Box Jump Overs100 Power Cleans 155/105100 Bar Facing Burpees
Never stop chasing your goals!! It may take 1 month to achieve it, it may takes 6 months, it may take years but hard work ALWAYS produces results!
Stick with it!!!
Skill/StrengthFront Squat10 x 60%5 x 75%3 x 80%3 x 90%1 x 95%
Work CapacityEMOM for 3 min5-7 Strict HDPUThenEMOM Alt for 10min10 STO 95/6512 Wallball Shots (12 ft/11ft)
Please give a big congratulations to our member of the month, Monica! Since joining AON Monica has made huge gains and we are so proud of her. Keep up the great work Monica!
Tell us about yourself:
I am 40 years old. I am married with 2 kids great kids, Mason and Parker. I'm a hairstylist here in Waxahachie.
What has been your experience at ANSC?:
I love it!!!! I couldn’t imagine a better gym to call home.
What is your favorite moment/workout?:
Any time I have hit a PR or learned something new. FINALLY performing butterfly pull-ups consistently has been my most recent victory.
What is your most embarrassing moment?:
Any of my many fails. They never seem to go down gracefully. But that’s just part of it!
Great job Monica!
Let's get deliberate in making ourselves better!
Skill/Strength3 x 3 SetsBehind the Neck Snatch Grip Press
3x3 Snatch Balance
6 SetsHang Power Snatch + Hang Snatch
Work Capacity4 SetsEvery 2:30 minRun 300m or Row 300m5 Power Snatches 135/95
You guys should be proud of the work you put in this week!!
New moves and heavy weight for reps!!
Finish off the week with a fun partner workout tomorrow at 9am!
Teams of 2
3 rounds10 ttb20 power snatches 95/6530 wbs 30/20
200 cal row
No obstacle will stop us from achieving our goals!
Skill/Strength3x For Time w/8 min cap for each
1. 30 Front Squats for Time 155/105 (Every time bar is dropped perform 5 Burpee over bar)
2. 35 HDPU (every min until finish do 5 Pullups)
3. 10 STO 95/65....15 Hand Release Pushups....10 STO 95/65