Trainer: Missy
Duration: 45-60
Class Type: Partial Video
Today is the day. It is time to test The Turkish Get Up, strict press, and single arm swing. Good luck, go crush it.
Equipment Recommendations: light and medium bell. Plus 2 matching medium bells.
Program:
Warm Up:
:40 on :20 rest seconds double farmer carry
:40 on :20 rest seconds double rack carry
:40 on :20 rest seconds double overhead carry
x1 round
60 seconds running clock
1. Bodyweight Turkish Get Up RIGHT
2. Bodyweight Turkish Get Up LEFT
x2 rounds
For each test, use a set of weights you are most comfortable with that challenge you.
Record your weight selection for future reference.
TEST 1
Turkish Get Up
*use the heaviest weights you can lift with solid form for +3 reps*
*Rest 3-5 minutes after*
*if you are able to easily do three continuous get ups or more, it is time to increase weight *
TEST 2
Rep maximum strict press left and right sides
*Rest 3-5 minutes after*
*if you are able to easily press more than 8 reps, it is time to increase weight*
TEST 3
Endurance
Every 45 seconds x20 minutes
x6 single arem kettlebell swings
SWITCH SIDES EVERY 45 SECONDS
*if your perceived effort hits 80% capacity within the set, stop and record where you left off*
*if you finish and do not feel challenged, it's time to go up in weight*
Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
Class 21 will feel similar to class 17 but there is more repetitions of the movements. The strength is notable by now! This is a strength session, reminder to take breaks as needed.
Equipment Recommendations: Light and medium bell a...
Trainer: Missy
Duration:45
Class Type: Partial Video
In session 23 we are going to be doing continuous weighted Turkish Get Up's. Remember to pause in each position. We are also going to practice single leg deadlifts to really engage the glutes and establish core control.
Equipment Recommendati...
Trainer: Lacee
Duration: 40-50 minutes depending on rest needed
Class Type: partial video
Double and single kettlebell and bodyweight skill work in interval format. Weights should feel moderate, but reps will add up.
Equipment Recommendations:
x2 moderate weight bells
Program
Warm Up:
40 se...
