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AG Fitness: Workout of the Day - November 23, 2016

Athletes in Motion
Athletes in Motion
November 23, 2016
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Think about your goals, then make that shit happen. Source: Taylor Drescher Instagram (taylordresch3).[/caption]

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 3: Explosive Conditioning

We're going hard today in anticipation of tomorrow's rest day. Let's put in work.

  • Warmup:
  • Jog 800 meters. Alternate between a very slow pace and a slightly faster one. Run slowly for about 20 seconds and then quickly for 20 seconds until the 800 meters is finished.
  • Stretch out those calves, hamstrings and quads. Foam roll.
  • Strength:
  • 5 x 5 reps (per arm) of dumbbell snatches. Work up in weight to the heaviest weight you can do with perfect form. These should be done explosively. You may use a kettlebell with these, but start on the floor.
  • 5 x 5 reps of box jumps, from a static standing position. These should be done with the highest possible box you can jump to with a perfectly static start (if you don't have a box, substitute standing tuck jumps instead-jump as high as possible and bring your knees up as high as possible on each rep).
  • 5 x 3 reps of power cleans. Work up to a weight you can do all three reps unbroken, or in quick succession with good form. The focus is on speed, not weight.
  • Conditioning:
  • 10 x 30 yard suicides. Place cones at 10, 20, and 30 yards. Run from the start to the first cone, then back to the start, then to the second cone, then back to the start, then to the third cone and back to the start. That's one rep. Do it as quickly as possible. Rest 1 minute between suicides. These should hurt and they should be done as a sprint.
  • Cooldown: Stretch those calves, quads and hamstrings again, and consider throwing in some yoga.

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