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Back in the Fight: 30 Days - Day 29

Athletes in Motion
Athletes in Motion
January 30, 2017
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OCT Triangular Compass Workshop

Next class: 10am CST OCT 17th

The pursuit of optimal health and wellness requires a comprehensive approach that encompasses the entirety of one's being - body, soul, and spirit. The Triangular Compass serves as a valuable framework for achieving this, enabling you to take charge of your own well-being and elevate the quality of your life. By attending this workshop, you will leave with a current reality and leave with an ideal reality for healthy living, beyond service. Sign up today!

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GET BACK IN THE FIGHT WITH US!

START FROM THE BEGINNINGPREVIOUS DAYNEXT DAY

Don't just say you're going to get into shape. Do it.

Welcome to our Back in the Fight 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to, ultimately, building habits of fitness that continue beyond the 30-day period.This program is intended to be done 5 days a week, with two dedicated rest days.We recommend working out Monday, Tuesday, Wednesday, Friday and Saturday.This program is intended more for people who are recovering from injury or haven't exercised in a while. If you're looking for something a bit more challenging, try our Harder to Kill series.Over the course of our Back in the Fight 30-day fitness challenge, we'll be doing quite a bit of calisthenics, body weight exercises and running. We’ll also set foot inside the gym a couple of times to get you familiar with some key weightlifting movements, like back squats, overhead press and deadlifts.Eventually, you’ll want to transition into a workout program that incorporates bodyweight exercises, weightlifting, functional fitness and cardiovascular endurance for your long-term physical fitness. American Grit’s “Harder to Kill” daily workouts are great for that.Some of these workouts will require access to a gym with basic equipment, as we’re going to be introducing you to some weightlifting techniques. Lifting weights gives you better results, faster, and is a proven way of reducing fat and building muscle.Are you ready? Here we go!Every day begins with a warmup. The workouts are all designed to be done in under an hour.

Back in the Fight: Day 29

  • Warmup: 1 minute of air squats, 1 minute of hanging from the pullup bar, 500m row.
  • Workout: "Helen"
  • Helen is one of the benchmark Crossfit workouts. It's also a really good workout to gauge where you are at with your fitness.
  • It consists of three rounds, for time of:
  • 400m run
  • 21 Kettlebell Swings (24kg/53#)
  • 12 Pull-ups
  • The swings are supposed to be done all the way overhead, and the pullups are allowed momentum/kipping.
  • If you cannotswing a 53# kettlebell that many times, no worries! Go down in weight to one you can make it through the workout with.
  • If you can't do many pullups, that's okay too. Use ring rows, barbell rows, or assisted pullups (such as banded pullups) to help you out.
  • Write down your score and the weights you used, then repeat this workout in 3 months, and see if you have improved.

https://youtu.be/vdezTMulJ-k

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OCT Triangular Compass Integration Call

Next class: 10am CST OCT 17th

The purpose of this call is to meet monthly with like minded individuals to discuss the Triangular Compass in depth. It is mandatory to attend the Workshop before the integration call. Sign up today!

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