American Grit Fitness WOD 11162016

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

We combine old-school weightlifting with new-school strength and conditioning principles for a reason. You'll squat, run, jump and throw weight around and ultimately become a faster, fitter you.If it's your first day here, jump in and hit the workout, or start from the beginning. Either way, you'll see strength, speed and stamina gains.Note: "Sets" and "reps" are denoted as 5x5, 6x10, etc. The first number is the number of sets and the second number is the number of repetitions performed per set.

Today's workout:

1. Warmup
2. 400m jog (treadmill or outdoors, slow)
3. 3 x 10 of pushups, situps, squats
4. Stretch as needed
5. Strength
6. 4 x 6 Back Squat @ 70% of 1 rep max. If you do not know your 1 rep max, use a weight that you can do all sets at without too much difficulty and record it.
7. 3 x 10 Barbell overhead press.
8. 3 x Max Effort Pullups. Try to do as many reps as possible per set. Rest until fully recovered. If you can't do pullups, you can use bands (as shown in this video), an assisted pullup machine, or a lat pulldown machine.
9. Conditioning (Optional)
10. 10 x 30seconds of max intervals on a stationary bicycle, elliptical, or other machine. Rest 1:1; in other words, you will go as hard as possible on the machine for 30 seconds and then rest for 30 seconds. Try to pick a goal and stick to it every round! Reminder: this conditioning is optional.
11. Cooldown: Foam roll, foam roll, foam roll! Stretch and foam roll anything that's tight.

https://youtu.be/kawBY5p29fQ