Trainer: Lacee
Duration: 55-60 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
We just couldn't stop the EMOM love. This time, intervals move up to 90 seconds and we turn up the cardio heat with double AND single swings. The cool thing is, a double swing is just a single swing twin, so why not double the fun?
Equipment Recommendations:
x1 moderate weight bell
x2 matching moderate to heavy bells
x1 optional heavy bell for single arm swings
Program:
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. active bar hang
*no bar: hollow hold 15 seconds on/10 off /15 seconds on
2. hip bridge left side
*switch sides second round
3. overhead carry left side
*switch sides second round
4. reset kettlebell swings
"Every 90 seconds, resting in remaining time before the next interval of 90 seconds begins: 45 minutes
x6 rounds:
1. Turkish Get Up pyramid left side
2. x10 double swings + x5 single arm swings left + x5 single arm swings right
*moderate to heavy weights; use on bell from the double pair for single arm swings
3. Turkish Get Up pyramid right side
4. x10 double swings + x5 single arm swings left + x5 single arm swings right
*moderate to heavy weights; use on bell from the double pair for single arm swings
5. staggered stance deadlift + row x6-8 reps left and right sides
Trainer: Lacee
Duration: 45-60 minutes, depending on rest breaks
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
Heavy front squats, chin ups and curtsey lunges; SOS Turkish get ups to start, preferably while listening to ABBA on the pla...
Trainer: Lacee
Duration: 45-60 minutes depending on rest
Class Type: Partial Video
Class 4 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
A staggered stance snatch, rep ladders and offset carries: keep your wits and coordination about you in this challenging class to fi...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
Sets of timed intervals, meant for heavy weights. This class uses an every minute on the minute format to challenge you, but the EMOMs aren't long; use t...
