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Harder to Kill: December 6, 2016

Athletes in Motion
Athletes in Motion
December 5, 2016
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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.

December 6, 2016

  • Warmup:
  • Jump rope 3 minutes, then do ten upward and downward dog poses, then 10 broad jumps and 10 high jumps.
  • Strength:
  • 3,3,3,3 power clean and jerk. Put the bar down in between each set. Go as heavy as possible.
  • 8x4 Bench Press, as heavy as possible.
  • Conditioning: "Zombies"
  • Start a running clock. Every three minutes, perform the following:
  • 5 power cleans (135/95), 5 front squats, 10 burpees.
  • Every three minutes, add 1 rep to each movement. Thus, round 2 will involve 6 power cleans, 6 front squats, and 11 burpees; round 3 will involve 7 power cleans, 7 front squats and 12 burpees, and so on and so forth.
  • You may rest the remainder of each round.
  • Your score is the total number of rounds that you successfully make it through all three movements in. For example, if you perform 12 power cleans, 12 front squats and 7 burpees within a round, your score would be the last round you made it to plus the reps you achieved today.
  • Post your rounds and reps to comments! Let's see how you do.
  • The workout is called "zombies" after the Call of Duty mode where each round more and more zombies come and try to kill you.


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