Trainer: Missy
Duration: 45-50 minutes
Class Type: Partial Video
Class 10 of 24; repeat classes in groups of x4 before continuing with this program.
Todays warm up will get the core fired up! Perfect prep for our increasing amount of reps in the row, deadlift and Turkish Get Up!
Equipment Recommendations: two matching medium-heavy bell, light bell, chair/bench ottomon.
Warm Up:
60 seconds each, running clock x3 rounds:
1. superman plank, hands past head hold 3-5 seconds at furthest point without losing core control
2. weighted heel taps, two hands like a goblet
3. weighted hip pri
4. hollow hold (20on/20off/20on)
Set 1: x5 rounds total, resting one minute between rounds. *This should feel about 70% of your maximum effort, rest 1 minute between sides, sets and the next movement. Rest 3-5 minutes between rounds.
1. suitcase deadlift, medium-heavy bell, 7 repetitions each side
2. three point row, medium-heavy bell, 7 repetitions each side
3. turkish get up with 5 presses on floor, right side, test weight size bell, 1 repetition
4. turkish get up with 5 presses on floor, left side, test weight size bell, 1 repetition
5. rack march, right, 40-45 seconds, hold leg up for a 5 count
6. rack march, left, 40-45 seconds, hold leg up for a 5 count
60 seconds each, running clock x4 rounds:
0-1 minute 10 two hand swings
1-2 minute 5 two hand swings
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 11 of 24; repeat classes in groups of x4 before continuing with this program.
Today we are going to be on all fours enforcing our crawling positions. We will add more rounds to our pushups and squats and end with a sweaty EMOM.
...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 12 of 24; repeat classes in groups of x4 before continuing with this program.
We are going to work our coordination with some hand to hand swings today. Grab your chalk and stay focused on that bell.
Equipment Recommendations: ...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 13 of 24; repeat classes in groups of x4 before continuing with this program.
Let the rep ladder climb to the sky! We're back with a fresh set of classes, but the same movements over and over (because that's how we get results, ...
