Advanced Series 3, Class 11: South of France
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 28m
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 bell
3. bottoms up marches, left, light bell
x2 rounds
1. x5 partial Turkish get ups, left and right sides, light bell
2. x10 two hand swings
Set 1: RPE 8 out of 10
x6 rounds
A. single racked 1+1/2 squats, left and right side
round 1: x2 reps (no rest)
round 2: x3 reps (no rest)
round 3: x5 reps (one minute rest)
round 4: x2 reps
round 5: x3 reps
round 6: x5 reps
B. x6 alternating double racked marches (x3 left and right), heavy bells
C. x3-5 reps double bell chest presses
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells
Up Next in PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
-
Advanced Series 3, Class 12: Headed N...
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...
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... -
Advanced Series 3, Class 14: Vermont ...
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...
