Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
***In the video Lacee mentions the name of this Series is Intermediate Series 1 (2021), but we have since re-named it to Intermediate Series 1 (2022)***
Class 1 focuses on double bell work at an overall 7 out of 10 RPE. Be sure to upgrade single arm swings to feel like an 8 of out 10 RPE.
Equipment Recommendations: x2 medium/heavy bells, x1 optional light bell
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. hollow hold
2. hip bridges, left
*switch sides second round
3. 1/2 kneeling halos, bell spins towards front leg side
*switch sides second round
4. double kettlebell reset swings
Set 1: RPE 7 out of 10
x3 rounds
*rest 2-3 minutes between rounds, or until fully recovered
a. x3-5 double bell suitcase deadlifts
b. x3-5 double bell reset cleans
c. x10 racked marches (x5 left and right sides) with 5 seconds pause each leg
d. x1 Turkish Get Up, foot on wall, right and left sides
Set 2: RPE 8 out of 10
Every minute on the minute x10 rounds, alternating sides each interval (10 minutes total):
x10 single arm swings
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
***In the video Lacee mentions the name of this Series is Intermediate Series 1 (2021), but we have since re-named it to Intermediate Series 1 (202...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Class 3 includes a lot of work in the rack position, so take breaks as needed and be sure to choose an appropriate bell size. Overall RPE 8 out o...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Today's class should feel like an overall RPE of 7 out of 10, with Set 2 feeling like an 8.
Equipment Recommendations: x2 medium/heavy kettlebel...
