Trainer: Lacee
Overall RPE: 7 out of 10

Equipment Recommendations: x1 lightweight kettlebell, x2 matching moderate-weight kettlebells, x2 heavy-weight kettlebells, optional pull up bar

Key Movements: double racked lunges, double dead stop cleans, double racked squats, double hinged rows or chin...

Trainer: Lacee

Overall RPE: 7 out of 10

Equipment Recommendations: x1 lightweight kettlebell, x2 matching moderate-weight kettlebells, x2 heavy-weight kettlebells, moderate band horizontal rows

Key Movements: seesaw chest presses, banded seated horizontal rows, staggered stance deadlifts, sin...

Trainer: Lacee
Overall RPE: 8 out of 10

Equipment Recommendations: x1 light kettlebell, x2 matching moderate kettlebells, x2 heavy kettlebells

Key Movements: double racked squats, eccentric pull downs, curtsey lunges, standing strict presses

Trainer: Lacee
Overall RPE: 9 out of 10

Equipment Recommendations: x1 heavy kettlebell, x1 moderate weight kettlebell

Key Movements: isometric split squat holds, single side racked squats, singe side seated overhead presses, goblet clean to squat with tempo

Trainer: Lacee
Overall RPE: 8 out of 10

Equipment Recommendations: x2 heavy kettlebells, x1 swing-weight kettlebell, x2 moderate weight kettlebell, bench or chair, optional barbell or dumbbells for bench rows and Romanian deadlifts

Key Movements: double kettlebell Romanian deadlifts or optional...

Trainer: Lacee
Overall RPE: 9 out of 10

Equipment Recommendations: x1 light weight kettlebell, x2 matching moderate weight kettlebells, x2 heavy weight kettlebells

Key Movements: double racked 1+1/2 squats, two-hand swings, single racked lateral lunges, waiters press

Trainer: Lacee
Overall RPE (rate of perceived effort) of 7-8 out of 10

Equipment Recommendations: x1 medium/heavy kettlebell, x1 optional light kettlebell, optional pull up bar, small towel

Key Movements: single leg Romanian deadlifts, crush grip rows, halo to chop, kneeling triceps extensions

Trainer: Lacee

Double front racked squats and two hand swings should feel heavy; press weight should be based on a RPE 8 single side strict press for x3 reps. This is a classic strength session without any fluff!

Overall RPE: 8 out of 10

Equipment Recommendations: x2 moderate/heavy kettlebells...

Trainer: Lacee

Prepare to dead clean heavy and choose a bell for the final endurance session your current snatch-weight size or one bell higher. This session starts with 2-minute running clock segments to warm up, followed by interval training for strength and cardio.

Overall RPE: 7-8 out of 1...

Trainer: Lacee

Single leg strength and power continues to progress, with additional challenges added to single leg deadlifts.

Overall rate of perceived effort (RPE): 9 out of 10

Equipment Recommendations: x1 optional light bell, x1-2 moderate bells, x1 heavy bell, x1 small towel

Key Movemen...

Trainer: Lacee

This class uses double racked bells in mixed weights (one heavy+one moderate, ideally a size down from heavy). If you don't have access to enough bells to mix, no worries: bring a matching set in a RPE 9 level rack for front-loaded squats.

Overall RPE: 8 our of 10

Equipment Rec...

Trainer: Lacee

If possible, upgrade your bell size to match RPE 9 for single leg Romanian deadlifts, hinged rows and side step two hand swings. It's leg day, with a mix of total body.

Overall RPE 8 out of 10

Equipment Recommendations: x1 light/moderate bell, x2 moderate bells, x1 heavy bell, ...

Trainer: Lacee

This class might look deceiving when written, but with heavy bells for each movement. Go as heavy as possible (safely) for the final sequence of single arm swings and Turkish Get Ups.

Overall RPE: 8 out of 10

Equipment Recommendations: x1 optional light/moderate bell, x1 moderat...

Trainer: Lacee
Duration: 40 minutes
Overall RPE: 9 out of 10

Equipment Recommendations: x2 light or medium bells, x1 medium or heavy bells, resistance band

Key Movements: Romanian deadlifts, push presses, viking presses, jerks, double bell racked marches, offset push ups, Turkish Get Ups

Trainer: Lacee
Duration: 40 minutes

Equipment Recommendations: x1 light bell x2 medium bells

Key Movements: double bell suitcase deadlifts, standing windmills, jerks or viking presses

Trainer: Lacee

Take this class to an RPE 7-8 by adjusting your rep counts and weights! Lacee gives cues to help you find the right mix for you, including modifications for advanced strength movements. This class is a classic x4 round strength tri-set, followed by a short power sequence with swin...

Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Overall RPE: 9 out of 10

Equipment Recommendations: x2 medium bells, x1 heavy bell, optional yoga block, optional pull up bar (if able to do pull ups)

Key Movements: double bell chest presses, single arm gorilla rows, optional pull ups,...

Trainer: Lacee
Overall RPE: 8 out of 10

Equipment Recommendations: x2 light to medium bells, x1 medium to heavy bell, resistance band

Key Movements: goblet deadlifts, overhead marches, push presses, Turkish Get Up rolls, tricep push ups, biceps curls

Trainer: Lacee

Overall RPE: 8 out of 10

Equipment Recommendations: x2 medium bells-heavy bells

Key Movements: double rack squats, alternating hinged rows, half kneeling presses, single arm swings, 90 degree goblet hold marches

Trainer: Lacee
Overall RPE: 8 out of 10

Equipment Recommendations: x2 medium-heavy bells, optional pull up bar

Key Movements: chest press, lunges, quadruped row, mixed modality lunges, optional snatches

Trainer: Lacee
Duration: 40 minutes

Today we will be rotating with the SOS Turkish Get Up and lateral lunges. There is a nice variety of strength added into the program with renegade rows and deadlifts to strengthen the back of the body.

Overall RPE: 8 out of 10

Equipment Recommendations: x1 l...

Trainer: Lacee

Overall RPE: 8 out of 10

Equipment Recommendations: x1 light+medium+heavy bell, x1 towel, x1 resistance band and optional pull up bar

Key Movements: push ups, bicep curls, waiter's presses, flutter kicks, single arm swings and single racked squats

Trainer: Lacee

Overall RPE: 8 out of 10

Equipment Recommendations: x1 light, medium and heavy bell

Key Movements: pulsing goblet squats, kettlebell swings, bottoms up presses, cleans, viking presses and windmills

Trainer: Lacee
Overall RPE: 9 out of 10

Equipment Recommendations: x1 light, medium and heavy bell, x1 resistance band

Key Movements: 1+1/2 push ups, single arm swings, swing cleans, single racked squats and strict presses