Intermediate Series 1 (2022), Class 9: Make Yourself Proud
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 28m
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Grab heavy bell, as this class should feel like an overall RPE 9 out of 10. The final set it self led with a demo included, as rest breaks need to last 1-3 minutes.
Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell
Warm Up
60 seconds each, running clock x2 round:
1. advanced inchworm
2. hollow hold 20 seconds on+20 seconds rest+20 seconds on
x2 rounds
1. x10 bodyweight forward lunges, hands on head, alternating legs
2. x5 baby Turkish Get Ups, left and right sides, light bell
3. x10 hand to hand swings
4. x10 alternating bodyweight lateral lunges
Set 1: RPE 8 out of 10
Every minute on the minute x3 rounds:
A. x10 double bell semi-sumo explosive deadlifts
B. x5 goblet squats, with 5 seconds pause at the bottom
C. x5 1+1/2 pushups
Set 2: RPE 9 out of 10
x3 rounds
*rest 1-3 minutes after each round
a. x7 single racked squats+x7 push presses, right side
b. x7 single racked squats+x7 push presses, left side
c. x8 renegade rows, alternating sides
Up Next in PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts
-
Intermediate Series 1 (2022), Class 1...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.For bottoms up reps, be mindful of bell size. This class should feel like an overall RPE 8out of 10.
Equipment Recommendations: x1 medium/he...
-
Intermediate Series 1 (2022), Class 1...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.Class 11 should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell, ...
-
Intermediate Series 1 (2022), Class 1...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.New movement altert: the Viking Press. Be conservative with weight as you practice this new skill. Today's class should feel like an overall R...
