Every time you approach the barbell you should feel like you are about to rip the head off of a ******* lion.
Luckily we now have PUSH available in the Pro-Shop.
. . . I’ve been ripping heads off lions #allday.
FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings
15 Push-ups
300 Meter Run
AIM
A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run
SPORT
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%
C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)
CROSSFIT MOMS
Advanced
5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips
Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips
Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips
*For the dips, use rings, parallel bars or a bench.