Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
Class 21 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: x2 heavy bells, x2 moderate weight bells
Start your final two week stretch with this moderate-paced class, an overall rate of perceived effort of 7.
Warmup:
60 seconds running clock, x2 rounds:
1. single leg deadlift, double light bells held suitcase-style (30 seconds left and right)
2. goblet hold kneel to stand, light bell
3. beast plank
4. cossack squat, bodyweight or light bell at chest
Set 1
x1 round total, resting one minute or more between movements and 3-5 minutes between rounds.
1. double bell Farmer's march, 70-90 seconds, holding each march position 5 seconds
2. 5/7/9 reps standing strict press, left and right sides
3. 5/7/9 reps goblet squat
Set 2
x1 round total, resting one minute or more between movements and 3-5 minutes between rounds.
1. 5/7/9 reps chest press left and right sides, hips elevated
2. 5/7/9 reps goblet hold rear elevated lunges
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
Class 22 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: x1 light bell, x1 moderate bell, x1 heavy bell
Today's session will feel like an overall rate of perceived effort of 7....
Trainer: Lacee
Duration: 40-60
Class Type: partial video
Class 23 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendation: x2 moderate weight bells, x1 heavy bell
Warm Up
1. 20 seconds on 10 seconds off x8 rounds:
power lunges, alternating leg leg eve...
Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video
Class 24 of 24!
Equipment Recommendations: snatch weight bell, swing weight bell, x1 moderate weight bell
This session is your final test class, or "measuring stick" before moving on to Intermediate Series 4. This class can be c...
