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 playlist.
Equipment Recommendations: x2 moderate to heavy bells, x1 moderate to light bell, optional squat wedge, optional pull up bar and moderate weight band,
Program:
Warm Up
Set a timer for 10 minutes and completed as many rounds of the following as possible, resting as needed:
x1 SOS Turkish get up left side
x1 SOS Turkish get up right side
x5 advanced inchworms
x5 single arm reset kettlebell swings left and right sides
*all weighted movements should feel moderate
x4-5 rounds of each set before moving on to the next set. Rest 3-5 minutes between sets.
Set 1
1. 3/5/7 double racked squats
*with or without squat blocks
*rest 30-45 seconds between rep sets as needed
2. chin ups x2-3
*no bar? x10-12 banded lat pull downs
*regression: x8-10 3-point rows left and right sides, heavy bell
*rest 90 seconds after
Set 2
1. Curtsey Lunge x6-8 left and right sides
*double bells suitcase style, same weight as racked squats if possible
*regression: goblet hold at the chest
2. half kneeling strict press isometric hold left and right sides x5
*bell is racked on the opposite side of the front leg
*back knee hovers one inch from the ground
Set 3
kettlebell snatch
1LR/3LR/5LR
*rest 30 seconds after each ladder, extend to 60 seconds if needed
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...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
Rep ladders lead to great places: today's session focuses on hinging, overhead and posterior chain strength. This session should feel like 70% of maximum...