Advanced Series 3 (2021): Build Your Empire

Advanced Series 3 (2021): Build Your Empire

The Bells Up Advanced Series is back with a fresh 12-week cycle, focused on increasing snatch endurance, building unilateral lower body strength and cardio. We'll continue working squats, deadlifts and overhead pressing in continuation from Series 1 and 2, with more kettlebell swings, snatches and pull ups (optional) added in this cycle. By the end of this program, we will test unilateral lower body/single leg deadlift, renegade rows, SOS Turkish Get Ups and double bell swing endurance.

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Advanced Series 3 (2021): Build Your Empire
  • Advanced Series 3 (2021) Classes 1+2+3+4

    53.5 KB

    Written program for Advanced Series 3 (2021) Classes 1+2+3+4

  • Advanced Series 3, Class 1: Checked Luggage

    Trainer: Missy
    Duration:45
    Class Type: Partial Video
    Class 1 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.

    Class 1 should feel like an overall 70% of your maximum total effort, with Set 2 raising the heart rate.

    Equipment Recommendations:
    x1 light bell and s...

  • Advanced Series 3, Class 2: Book the Car

    Trainer: Missy
    Duration: 45 minutes
    Class Type: Partial Video
    Class 2 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
    Class 2 should feel like an overall 70% of your maximum effort, with Set 2 being the most challenging training segment. Be sure to use heavy bell...

  • Advanced Series 3, Class 3: Cross Country

    Trainer: Missy
    Duration: 45 minutes
    Class Type: Partial Video
    Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    Class 3 should feel like 70% of your maximum effort, with Set 2 feeling light and easy.

    Equipment Recommendations:
    x1 light bell, chair or bench, yoga ...

  • Advanced Series 3, Class 4: Which Time Zone?

    Trainer: Missy
    Duration: 45 minutes
    Class Type: Partial Video

    Class 4 should feel like 70% of your maximum effort, with Set 2 being the most challenging training segment.

    Equipment Recommendations:
    x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each ...

  • Advanced Series 3 (2021) Classes 5+6+7+8

    54.5 KB

    Written program for Advanced Series 3 (2021) Classes 5+6+7+8

  • Advanced Series 3, Class 5: Non-Stop Flight

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    This session should feel like 70% of your maximum effort, with "Set 2" raising the heart rate.

    Equipment Recommendations:
    x1 light bell, optional shoe/...

  • Advanced Series 3, Class 6: 50 States

    Trainer: Lacee
    Duration:45
    Class Type: Partial Video
    Class 6 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.

    This session should feel like 70% of your maximum effort, with "Set 2" being the most challenging training segment. Use bells that will be challenging wh...

  • Advanced Series 3, Class 7: Road Map

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Partial Video
    Class 7 of 24; repeat classes 5, 6, 7 and 8 twice in order before continuing with this program.

    This session should feel like an overall RPE of 7 out of 10.

    Equipment Recommendations:
    x1 light bell, chair or bench, x2 matching medium...

  • Advanced Series 3, Class 8: Layover

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 8 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.

    This session should feel like a RPE of 7 out of 10 overall, with "Set 2" being the most challenging training segment.

    Equipment Recommendations...

  • Advanced Series 3 (2021) Classes 9+10+11

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    Written program for Advanced Series 3 (2021) Classes 9+10+11

  • Advanced Series 3, Class 9: European Vacation

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 9 of 20; repeat classes 9, 10 and 11 before continuing with this program.

    Warm Up
    x1 round
    30 seconds each, running clock:
    1. baby Turkish get up, right side, light bell
    2. baby Turkish get up, left side, light bell
    3. forward craw...

  • Advanced Series 3, Class 10: Positano

    Trainer: Missy
    Duration: 45 minutes
    Class Type: Full Video
    Class 10 of 20; repeat classes 9, 10 and 11 before continuing with this program.

    x2 rounds
    45 seconds each, running clock:
    1. standing halos, alternating directions, light bell
    2. crush grip squats
    3. single arm full plank, right
    4. over...

  • Advanced Series 3, Class 11: South of France

    Trainer: Missy
    Duration: 35 minutes
    Class Type: Full Video
    Class 11 of 20; repeat classes 9, 10 and 11 before continuing with this program.

    This session should feel like an overall RPE of 8 out of 10.

    x2 rounds
    30 seconds each, running clock:
    1. pry squats
    2. bottoms up marches, right, light be...

  • Advanced Series 3 (2021) Classes 12+13+14

    55.1 KB

    Written program for Advanced Series 3 (2021) Classes 12+13+14

  • Advanced Series 3, Class 12: Headed North

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 12 of 20; repeat classes 12, 13 and 14 before continuing with this program.

    This session should feel like an overall RPE of 9 out of 10; the most challenging in this block of three classes.

    Equipment Recommendations:
    x2 matching l...

  • Advanced Series 3, Class 13: Smuggler's Notch

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Full Video
    Class 13 of 20; repeat classes 12, 13 and 14 before continuing with this program.

    This session should feel like a RPE of 7 out of 10.

    Equipment Recommendations:
    x1 light bell, x2 medium/heavy bells

    Warm Up:
    x1 round
    60 seconds each, ru...

  • Advanced Series 3, Class 14: Vermont Maple Syrup

    Trainer: Lacee
    Duration: 40 minutes
    Class Type: Full Video
    Class 14 of 20; repeat classes 12, 13 and 14 before continuing with this program.

    This session should feel like an overall RPE of 8 out of 10.

    Equipment Recommendations: x2 light/medium bells, x1 heavy bell

    Warm Up
    x2 rounds
    30 se...

  • Advanced Series 3 (2021) Classes 15+16+17

    48.3 KB

    Written program for Advanced Series 3 (2021) Classes 15+16+17

  • Advanced Series 3, Class 15: Out East

    Trainer: Missy
    Duration:45
    Class Type: Full Video
    Class 15 of 20; repeat classes 15, 16 and 17 before continuing with this program.

    This session should feel like a RPE of 9 out of 10.

    Equipment Recommendations:
    x1 light bell, x2 matching medium/heavy bells, optional pull up bar

    Warm Up:
    x3 ro...

  • Advanced Series 3, Class 16: Mattituck

    Trainer: Missy
    Duration: 45 minutes
    Class Type: Full Video
    Class 16 of 20; repeat classes 15, 16 and 17 before continuing with this program.

    This session should feel like an overall RPE of 7 out of 10.

    Equipment Recommendations:
    x1 light bell, x1 yoga block or bench, x2 matching medium/heavy be...

  • Advanced Series 3, Class 17: The Hamptons

    Trainer: Missy
    Duration: 30 minutes
    Class Type: Full Video
    Class 17 of 20; repeat classes 15, 16 and 17 before continuing with this program.

    This session should feel like an overall RPE of 8 out of 10.

    Equipment Recommendations: x1 light bell, x2 matching medium/heavy bells

    x2 rounds
    30 se...

  • Advanced Series 3 (2021) Classes 18+19+20

    40.2 KB

    Written programs for Advanced Series 3 (2021) Classes 18+19+20

  • Advanced Series 3, Class 18: No Place Like Home

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 18 of 20; repeat classes 18, 19 and 20 before continuing with this program.

    This session should feel like a RPE of 9 out of 10.

    Equipment Recommendations:
    x1 light bell, x2 matching medium/heavy bells, optional pull up bar

    Warm ...