Intermediate Series 4, Class 10: Ace of Clubs
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 37m
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 Up
x2 rounds
30 seconds each, running clock:
1. bodyweight squats
2. suitcase marches, alternating sides round 2
3. baby Turkish get up, right
4. baby Turkish get up, left
x4 rounds
20 seconds on, 10 seconds rest:
1. full plank
2. two hand dead stop swings
Set 1: RPE 8
x4 rounds
a. x7-9 gorilla rows, double bells
b. maximum reps diamond push ups with 5 seconds count on the "down" phase, 90 seconds work window
Set 2: RPE 8
x4 rounds
a. x1 Turkish get up + 5 lunges at the top (opposite leg of bell side moves back), Turkish get up down, left and right sides
b. x10 double kettlebell swings
*r: two hand swings
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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Intermediate Series 4, Class 11: Spli...
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 bellsWarm Up
x4 rounds... -
Intermediate Series 4, Class 12: Don'...
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 blockWarm Up
x2 rounds
Ev... -
Intermediate Series 4, Class 13: Team...
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 blockWarm Up
Every 45 sec...
