Harder To Kill: 11/28/2016

Categories: Fitness, Harder to Kill

Source: US Air Force

American Grit Fitness is designed to make you harder to kill.

We combine old-school weightlifting with new-school strength and conditioning principles in order to maximize your time spent inside (or outside) the gym. You’ll squat, run, jump and throw weight around to ultimately become a faster, fitter you.

If it’s your first day here, jump in and hit the workout, or start from Day 1 of this cycle.  Either way, you’ll see strength, speed and stamina gains.

Note: Thursday and Sunday are rest days.  There will not be a workout posted on those days.

Day 6: Monday Funday

• Warmup: Get the blood flowing with some moderate-intensity Tabatas.  Let’s do two of them:  4 minutes of 20 seconds on, 10 seconds off, of Jump roping and Jumping jacks.  By the end of the warmup you should be good and ready to go.
• Strength: Monday is squat day!
  • 5×5 back squats @75%, with the last set bumping up to 80%.
  • 4×8 Dumbbell Shoulder Press
  • 3 x max effort shrugs.  Start with heavy dumbbells and drop 10 pounds per dumbbell each set.
• Conditioning
  • 3 x 3 minute AMRAP, resting one minute between rounds:
    • 10 Burpees
    • 10 Kettlebell Swings
    • 10 Box Jumps, 24″/20″