Advanced Series 3, Class 10: Positano
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 41m
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. overhead marches, right, shoe or yoga block
5. single arm full plank, left
6. overhead marches, left, shoe or yoga block
x2 rounds
1. x10 goblet dead cleans
2. x10 out breath goblet marches
Set 1: RPE 7 out of 10
x3 rounds
A. x5 standing strict presses, medium bell (rest one minute)
B. x5 rear elevated split squats, goblet hold, medium-heavy bell
C. max dips, subtracting -2-3 reps from maximum from last week
D. x5 standing windmills, left and right sides, medium-heavy bell
E. optional pull ups, subtract -2 reps from maximum from last week
*if no bar: x8-10 band/towel hollow hold pull ups (rest one minute if doing pull ups)
Set 2: RPE 7 out of 10
30 seconds on, 30 seconds rest x8 rounds (8 minutes):
1. alternating lateral lunges, goblet hold
2. quadruped kettlebell drags
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 bells, band/towel or resistance band, optional pull up bar
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Advanced Series 3, Class 11: South of...
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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:
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2. bottoms up marches, right, light be... -
Advanced Series 3, Class 12: Headed N...
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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...
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 bellsWarm Up:
x1 round
60 seconds each, ru...
