Read – Strong & Beautiful: How Weightlifting Is Improving the Self-Image of Women

“While losing weight is a nice side effect of lifting, many women who commit themselves to it find over time that their motivation becomes lifting heavier and becoming stronger rather than fitting into a smaller dress size. We need to place an increased value on strength, health, and personal achievement rather than arbitrary features like weight.” PREACH.

Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift
15 Minutes (total, including warmup sets)

Levels 2-4
5 sets
5 Push Press (75%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

On a 24 minute running clock:
These 3 drills will be done back to back with no break.
(If there are more than 6 people training at once, the class will be split into two groups, half starting with A, the other half starting with B or C. The instructor will let you know where to start.)

Alternate with a partner:

A.
3 Rounds (12 minutes)

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medicine balls for this exercise)

B.
3 Rounds (6 minutes)

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds (6 minutes)

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest