Intermediate Series 4, Class 15: High Card
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 47m
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
60 seconds each, running clock:
1. inchworms
2. bodyweight squats
3. duck walk
45 seconds on, 15 seconds transition x3 rounds:
1. double swing cleans
2. full plank with hands inside bells
Set 1: RPE 8
x4 rounds
a. x5 single racked squats, 3 seconds descent, left and right sides
b. x7-10 standing strict presses, left and right sides
Set 2: RPE 7-8
x4 rounds
a. x10-15 dips on a chair
b. x5 double bell suitcase hold single leg deadlifts, left and right, with double rows in the bottom position (x10 total rows)
x10 double bell chest presses
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
-
Intermediate Series 4, Class 16: Winn...
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 bellWarm Up
20 seconds... -
Intermediate Series 4, Class 17: The ...
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 bellsWarm Up
Every 30 ...
-
Intermediate Series 4, Class 18: Fren...
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 blockWarm Up
Every 30 sec...
