Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 12 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.
Hinge those hips and bring a towel, because it's EMOM day on Bells Up TV. Shake out your test legs from Class 11 with a moderate push, pull and hinge session.
Equipment Recommendations: x1 heavy bell, x1 moderate weight bell, optional pull up bar
Program:
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. x1 suitcase deadlift left side to march left side only x5 reps
2. x1 suitcase deadlift right side to march right side only x5 reps
3. reset swings
*moderate bell
4. push ups with 3 second lower
Every Minute on the Minute x6 rounds total (should have a minimum 20 seconds rest before the start of the next interval)
1. x6-8 staggered stance deadlift left side
2. x5 push press right and left sides
*moderate to heavy bell
3. x6-8 staggered stance deadlift right side
4. x5 heavy dead stop clean left
5. x5 heavy dead stop clean right
6. x1-3 chin ups (should feel moderate)
*if no bar or chin up practice, can substitute with additional rest, x5 3-point rows left and right sides or a Turkish Get Up, alternating sides each completed round (x3 each side)
Trainer: Lacee
Duration: 60-70 minutes depending on rest breaks
Class Type: Partial Video
Class 13 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Class 13 brings back everyone's love to hate: the reverse lunge EMOM. This shouldn't be feeling easier, but more mentall...
Trainer: Lacee
Duration: 40-45 minutes
Class Type: Partial Video
Class 14 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Squat and push it: class 14 keeps you on the balls of your feet and edge of your seat. Today's session should feel like a nice 70% max range day...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
A full hand of iron and an ace in the hole: Class 15 ups the rep counts for a mix of movements we've done before. Overall rate of perceived effort s...
