Trainer: Lacee
Duration: 30 minutes
Class 12 of 16; repeat classes in groups of x4 before continuing with this program.
A simple EMOM with a lot of sweat. Follow along today's program of "every minute on the minute" movement reps with a moderate weight bell. A little push, a little pull, a lot of heart-rate increases along the way.
Lacee leads you through the full warm up and movement demonstrations. The full program is below and self led after movement cues.
Here is a timer that works for the full program:
http://www.intervaltimer.com/timers/10081032-cardio-format-short
*if not using the above timer, set a stopwatch and complete reps at the top of each minute, resting in the remaining interval time.
Equipment : x1 moderate weight bell you can press overhead x3-5 reps, x1 swing weight bell (goblet deadlift modification)
Full Program:
60 seconds running clock x2 rounds:
1. Fast Hinge Round 1, Goblet Deadlift Round 2
2. Goblet March
3. Full Plank Hold with power exhales
Every Minute on the Minute x4 rounds/20 minutes (optional x6 rounds/30 minutes):
1. kettlebell swing x10
regression: goblet deadlift x6-8
2. racked march to press left side x3-5
3. row to dead clean left side x3-5
*regression: x3 single side hinged rows + x3 goblet cleans
4. racked march to press right side x3-5
5. row to dead clean right side x3-5
Trainer: Lacee
Duration: 60 Minutes
Class Type: Partial Video
Class 13 of 16; repeat classes in groups of x4 before continuing with this program.
We're close to finishing the first program in the Intermediate Series and it's time to apply what you've learned in a 60-minute strength session. Lace...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 14 of 16; repeat classes in groups of x4 before continuing with this program.
Today's class is an all out strength grind, with squats and press variations. Stay focused and be sure to keep your weights heavy for the short rep s...
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
Class 15 of 16; repeat classes in groups of x4 before continuing with this program.
Intermediate Series 1, shaken not stirred, straight up with a twist, please. A Russian Twist to be exact. We take a light kettlebell for a spin in thi...
