Advanced Series 3, Class 15: Out East
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 42m
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 rounds
20 seconds each, running clock:
1. inchworm to high plank
2. hollow rocks
3. full plank with hand on kettlebells
4. hollow boy rocks
x2 rounds
1. Turkish Get Up with positional presses (presses in all positions), right, light bell
2. Turkish Get Up with positional presses (presses in all positions), left, light bell
3. x10 two hand swings
Set 1: RPE 9 out of 10
x6 rounds
A. double bell suitcase deadlifts, pausing at the top of each rep 3-5 seconds, medium/heavy bells
round 1: x5 reps
round 2: x7 reps
round 3: x9 reps
round 4: x5 reps
round 5: x7 reps
round 6: x9 reps
B. push ups, subtracting -2-3 reps from last week's maximum set, 5 count down on the lowering phase
C. x5 elevated plank rows, heavy bell, left and right sides
D. x5 hanging leg raises
*if no pull up bar, x10 leg raises from the floor
Set 2: RPE 9 out of 10
Every 45 seconds x5 rounds (11 minutes, 15 seconds total):
1. x5-7 double bell reset swings
2. x5-7 snatches right, medium bell
3. x5-7 snatches left, medium bell
Up Next in PROGRAM 4: Advanced Series 3 (2021), Build Your Empire
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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 Hamp...
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...
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 barWarm ...
