Bells Up Advanced Series 3: Build Your Empire

Bells Up Advanced Series 3: 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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Bells Up Advanced Series 3: Build Your Empire
  • Advanced Series 3, Class 1: Checked Luggage

    Trainer: Missy
    Duration:45
    Class Type: Partial Video

    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 shoe/yoga block, x2 matching medium/heavy bells that match rate of perceived effort (RPE fo...

  • Advanced Series 3, Class 2: Book the Car

    Trainer: Missy
    Duration:45
    Class Type: Partial Video

    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 bells that will be challenging when doing low repetition sets during Set 2.

    Equipment Recommendations...

  • Advanced Series 3, Class 4: What Time Zone

    Trainer: Missy
    Duration:45
    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 set), ch...

  • Advanced Series 3, Class 3: Cross Country

    Trainer: Missy
    Duration:45
    Class Type: Partial Video

    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 block/shoe , x2 matching medium-heavy bells that match rate of perceived effort (RPE for e...

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

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video

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

    Equipment Recommendations:
    x1 light bell, optional shoe/yoga block, x2 matching medium-heavy bells

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

  • Advanced Series 3, Class 6: 50 States

    Trainer: Lacee
    Duration:45
    Class Type: Partial Video

    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 when doing low repetitions.

    Equipment Recommendations:
    x1 light bell and optional yoga bloc...

  • Advanced Series 3, Class 7: Road Map

    Trainer: Lacee
    Duration:45
    Class Type: Partial Video

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

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

    Warm Up
    x1 round
    45 seconds each, running clock:
    1. standing halo, alternating directions,...

  • Advanced Series 3, Class 8: Layover

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video

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

    Equipment Recommendations:
    x1 light bell, x2 matching medium/heavy bells, chair/bench, optional yoga block

    Warm Up...