Harder to Kill: December 20th, 2016

Categories: Fitness, Harder to Kill

Source: Marine Corps Community Services

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.

Tuesday, December 20th, 2016

• Warmup: 3 rounds, not for time of:
  • 100 Jump ropes
  • 25 Air Squats
  • 25 Pushups
• Strength: 
  • Bodyweight ladder; perform the following:
    • 20 pushups
    • 10 pullups
    • 18 pushups
    • 9 pullups
    • 16 pushups
    • 8 pullups
    • Continue reducing the number of pullups by 1 and the number of pushups by 2 until you reach 1 and 2 for each.
  • Barbell Rows:  3 x 8 as heavy as possible
  • Barbell Bench Press:  3 x 8 as heavy as possible
• Conditioning:
  • Perform each of the following movements for 1 minute 3 times, resting 30 seconds between each effort.
    • Jump rope
    • Burpees
    • Power snatch 95/65