harder to kill
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Harder to Kill: Monday, December 26, 2016

Athletes in Motion
Athletes in Motion
December 26, 2016
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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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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.

Monday, December 26th, 2016

  • Warmup: It's squat day! Warmup by performing 20 burpees, then holding a squat for 2 minutes. Use a kettlebell if you have to.
  • Strength:
  • Kettlebell Goblet Squats, 5 x 15. Use a heavier kettlebell each time you complete a set. These should help you get nice and warmed up for the back squats
  • Back squats: Work up to a heavy single (not necessarily a total max, but near it: 90-95%, or 100%, if you're feeling froggy), then drop 20% off of the weight and perform one set of 10. This should be a tough effort; stay under the bar! You can do it.
  • Conditioning:
  • 5 x 30 second rounds of each exercise with 1 minute of rest between each effort, and 3 minutes of rest between each exercise. These are ABSOLUTE MAX efforts, so treat them as such!
  • Suicide Sprints (sprint 10m, then back to start, then 20m, back to start, then 30m, back to start, until the 30 seconds is up)
  • Burpee box jumps
  • Dumbell snatch, 40#
  • Hammer swings (hit a tire with a sledgehammer; if you don't have a tire or a sledgehammer, you can substitute with ball slams, sandbag slams or some other weighted object that can be throw onto the ground)
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https://youtu.be/UkKA9SMevcM

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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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