Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
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. Be sure to pack a light bell for bottoms up skill practice and get ready to work the posterior chain with single leg deadlifts.
Warm Up
60 seconds each, running clock, x2 rounds:
1. bottoms up Turkish Get Up to half kneel, right side
2. full plank, 20 seconds on/20 seconds rest/20 seconds on
3. bottoms up Turkish Get Up to half kneel, left side
x7-8 rounds, resting one minute between rounds.
1. x7-9 suitcase deadlifts left and right sides, moderate bell
2. x7-9 three point rows, left and right sides, moderate bell
3. x1 Turkish Get Up with x5-7 presses from the floor, right side, moderate bell
4. x1 Turkish Get Up with x5-7 presses from floor, left side, moderate bell
5. single side racked march 45 seconds, right side, with 5 seconds count hold for each march
6. single side racked march 45 seconds, left side, with 5 seconds count hold for each march
Every minute on the minute, resting in the remaining time left in each interval:
odd numbered intervals: x10 two hand swings
even numbered intervals: x5 two hand swings
Trainer: Lacee
Duration: 40-60
Class Type: partial video
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 every interval
2. 20 seconds on, 10 seconds off x8 rounds:
Turkish Get Up elbow rolls,...
Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video
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 completed once aft...
