Advanced Series 3, Class 7: Road Map
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 15m
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/heavy bells
Warm Up
x1 round
45 seconds each, running clock:
1. standing halo, alternating directions, light bell
2. chair chest opener
3. curtsey lunges, alternating sides each rep
4. single arm full plank, right
5. overhead march, right, light bell
6. single arm full plank, left
7. overhead march, left, light bell
8. full plank, foot to hand twist
Set 1: RPE 7 out of 10
x6 rounds
*3-5 minutes between rounds and moving on to Set 2
*racked marches only, RPE 8 out of 10
A. single racked 1+ 1/2 squat, right side
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps
round 4: x1 rep
round 5: x2 reps
round 6: x3 reps
round 7: x1 rep
round 8: x2 reps
round 9: x3 reps
B. x10 alternating double racked marches, heavy bells
C. single racked 1+ 1/2 squat, left side
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps
round 4: x1 rep
round 5: x2 reps
round 6: x3 reps
round 7: x1 rep
round 8: x2 reps
round 9: x3 reps
D. Optional maximum pull ups, -2-3 reps from last week's total
Set 2: RPE 7 out of 10
30 seconds on, 30 seconds rest x7 rounds (14 minutes):
1. alternating lateral lunges, goblet hold
2. quadruped kettlebell drag
Up Next in PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
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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...
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Advanced Series 3, Class 9: European ...
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...
