120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
The Open has officially started!
All classes tomorrow will do 19.1!
Skill/StrengthBack Squat10 x 3Increase load each set
15 min AMRAP 19 WBS 20/1419 cal row
Fall in love with taking care of your body, not punishing it.
Skill/StrengthPush Press10x3Increase load each set
Hybrid20 Back Squats (135/95)20 Handstand Pushups20 Ring Dips20 Handstand Pushups20 Back Squats (135/95)
The love of fitness filled the gym tonight.
See you tomorrow, TGIF!!
Skill/StrengthTake 12 min to Find 20RM Deadlift
HybridEvery 3 min for 12 min12 deadlifts (155/105)12 Box Jump Overs (24/20)12 Wt'd Situps 35/25
We work hard, but we are always having a good time!!!
Skill/StrengthBack Squat10x2 *increase in load each set.
Hybrid10 Min Alt Emom--8 OHS 115/75--12 C2B Pullups
It's all about how much you're willing to take!
Way to push the envelope crew!
Hybrid Work30 Min Session1:00 Run, Burpee, Row (3:00)2:00 Run, Burpee, Row (6:00)3:00 Run, Burpee, Row (9:00)4:00 Run, Burpee, Row (12:00)*as the time increases your intensity should decrease. No rest between so make transition short.
Let's get some running in people!!! Get your cardio gear in order, it's time to sweat!!!!
Skill/StrengthEvery 2 min for 12 minRun 200m
HybridEvery 3 min for 12 minRow 8/5 Cal15 Box Jump Overs9 Power Cleans 135/95
Never skip an opportunity to be better than yesterday, that includes Mondays!!!
Skill/StrengthClean & Jerk7x2*increase in weight each set. Build in control and focus on form
HybridEvery 3 min for 12 minutes10 Handstand Pushups65 Double Unders/170 Singles10 Handstand Pushups5 Deadlifts 315/225
Working on a new skill can be challenging, but when it pays off - GLORY!!!!!
20 min EMOM: 5 reps: 5 minutes 3 reps: 5 minutes 2 reps: 5 minutes 1 Rep: 5 minutes
*increase in load each set. Stay light and make proper jumps. The first 5 minutes/25 Reps are to prime the legs.
Row 2000m for Time
*Every 90 Secs until complete do 12 Wallballs
Day 1 of the hybrid cycle is in the books and it did not disappoint!
Skill/Strength15 min deadliftBuild to a Heavy 5 Rep Max
Hybrid12 min AmrapRun 200m20 Air Squats12 Handstand Pushups
On Monday we get Brutal!
Tomorrow we start the Hybrid cycle!!
Skill/Strength15 min to Build to Heavy complexHang Snatch + Low Hang Snatch + OHS
Hybrid10 Min Alt EMOM2 Rope Climps15/11 Cal row
Rest 1 min
10 Min Alt EMOM8 DB KB Front Squats 55/3515 Wt'D Situps
Another fun filled day getting gainz at AON!
For Time:Run 800 together20 Thrusters 95/6560 Bar facing burpees30 Squat Cleans 115/7550 PullupsRun 800m together40 DL 135/9540 Hand Release Pushups800m Run Together**40 min Cap
Alone we can do so little; together we can do so much!
Skill/StrengthEvery 2 minutes, for 10 minutes (5 sets):Back Squat, 2 reps @ 80%
New Year ReadyEvery 20 seconds, for 8 minutes (24 sets):Handstand Push-ups, 1-2 reps
Rest 2 minutes, then..
21-18-15-12-9-6-3 reps for time of:BurpeesToes to bar