PROGRAM 1: Intermediate Series 4 (2021), Poker Face

Can you read our squat face?

Intermediate Series 4 (2021) is all about upgrading technique and progressive overload strength programming (adding reps over time to build strength. The goal of this program is to make bell size jumps for double bell presses and goblet squats, while working through total body strength sets.

Test Movements: goblet squats, push ups, double presses, ballistic movements

Video Cadence: full videos meant to be completed in sets of x3 TWICE before moving on.

Weeks 1: Classes 1-2 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 2: Classes 3-4 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 5 and 7 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 8, 9 and 10 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 11, 12 and 13 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 9-10: Classes 14, 15 and 16 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 11-12: Classes 17, 18 and 19 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 13: Test Session + begin Intermediate Series 1 (2022)

Intermediate Series 4 (2021) Full Written Program
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Intermediate Series 4 (2021) Full Written Program

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Full written program for Intermediate Series 4 (2021)
37:54

Intermediate Series 4, Class 1: Shuffle the Deck

Intermediate Series 4, Class 1: Shuffle the Deck

Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 1 of 12; repeat classes 1 and 2 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x1 heavy bell, x2 matching light/medium bells, towel/dowel/resistance ...
49:17

Intermediate Series 4, Class 2: "A" Game

Intermediate Series 4, Class 2: "A" Game

Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 2 of 12; repeat classes 1 and 2 twice (in order) before continuing with this program.

This session should feel like an overall RPE of 7 out of 10.

Equipment Recommendations:
x1 light bell, x1 medium bell, x1 heavy bell (swing we...
38:05

Intermediate Series 4, Class 3: Full House

Intermediate Series 4, Class 3: Full House

Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 3 of 12; repeat classes 3 and 4 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x1 light bell for the warmup and x2 matching medium-heavy bells, towel/d...
51:24

Intermediate Series 4, Class 4: Four of a Kind

Intermediate Series 4, Class 4: Four of a Kind

Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 4 of 12; repeat Classes 3 and 4 in order twice before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 medium bells, x1 heavy bell (swing weight)

Warm Up
x1 round
30...
37:48

Intermediate Series 4, Class 5: Keep Practicing

Intermediate Series 4, Class 5: Keep Practicing

Trainer: Missy
Duration:40
Class Type: Full Video
Class 5 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x1 light bell and x2 matching medium-heavy bells

x1 round
30 seconds each, r...
29:57

Intermediate Series 4, Class 6: All In

Intermediate Series 4, Class 6: All In

Trainer: Missy
Duration:35
Class Type: Full Video
Class 6 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for e...
28:17

Intermediate Series 4, Class 7: Win, Lose or Draw

Intermediate Series 4, Class 7: Win, Lose or Draw

Trainer: Missy
Duration:35
Class Type: Full Video
Class 7 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for e...
50:39

Intermediate Series 4, Class 8: Draw from the Deck

Intermediate Series 4, Class 8: Draw from the Deck

Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 8 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x2 light/medium bells, x2 matching medium/heavy bells

Warm Up
x1 ro...
52:18

Intermediate Series 4, Class 9: Short Stack

Intermediate Series 4, Class 9: Short Stack

Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 9 of 16; repeat classes 8, 9 an d10 in order before continuing with this program

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 matching light/medium bells, x1 heavy bell, chair/bench or dip bar...
37:06

Intermediate Series 4, Class 10: Ace of Clubs

Intermediate Series 4, Class 10: Ace of Clubs

Trainer: Lacee
Duration:40 minutes
Class Type: Full Video
Class 10 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell (swing weight)

Warm ...
46:47

Intermediate Series 4, Class 11: Split the Pot

Intermediate Series 4, Class 11: Split the Pot

Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 11 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells

Warm Up
x4 rounds...
36:42

Intermediate Series 4, Class 12: Don't Sit Out

Intermediate Series 4, Class 12: Don't Sit Out

Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, yoga block

Warm Up
x2 rounds
Ev...
39:22

Intermediate Series 4, Class 13: Team Player

Intermediate Series 4, Class 13: Team Player

Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 13 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, yoga block

Warm Up
Every 45 sec...
57:22

Intermediate Series 4, Class 14: Strong Player

Intermediate Series 4, Class 14: Strong Player

Trainer: Lacee
Duration: 60 minutes
Class Type: Full Video
Class 14 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells

Warm Up
x1 round
...
47:59

Intermediate Series 4, Class 15: High Card

Intermediate Series 4, Class 15: High Card

Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 15 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching moderate bells, x1 chair or bench

Warm Up
x1 round
6...
43:18

Intermediate Series 4, Class 16: Winning Attitude

Intermediate Series 4, Class 16: Winning Attitude

Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 16 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell

Warm Up
20 seconds...
Intermediate Series 4 (2021) Classes 17+18+19
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Intermediate Series 4 (2021) Classes 17+18+19

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Intermediate Series 4 (2021) Classes 17+18+19
48:37

Intermediate Series 4, Class 17: The Stakes are High

Intermediate Series 4, Class 17: The Stakes are High

Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 17 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x1 light bell x2 matching medium/heavy bells

Warm Up

Every 30 ...
38:10

Intermediate Series 4, Class 18: French Suit

Intermediate Series 4, Class 18: French Suit

Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 18 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, yoga block

Warm Up

Every 30 sec...
35:18

Intermediate Series 4, Class 19: The Jig Is Up

Intermediate Series 4, Class 19: The Jig Is Up

Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 19 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, yoga block

Warm Up

Every 30 sec...
Written Version: Intermediate 4, 2021, Poker Face, TEST
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Written Version: Intermediate 4, 2021, Poker Face, TEST

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TEST from : Intermediate 4, 2021: Poker Face.