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, 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, 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, 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, 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, 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, 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 ...

  • Advanced Series 3, Class 19: Mountains or Ocean?

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 19 of 20; repeat classes 18, 19 and 20 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, run...

  • Advanced Series 3, Class 20: On to the Next One...

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

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

    Equipment Recommendations: x1 light bell, x1 medium bell, x1 heavy bell

    Warm Up
    x1 round 60 se...

  • Advanced Series 3 (2021): Test

    Complete all test movements with rest if you want to track progress. Keep note of your weight and reps.
    Be sure to rest 1-2 days leading up to your test after your final week of programs in Advanced Series 3. The day of your test (give it everything you have) and rest after. You can start your ...