Intermediate Series 4, Class 11: Split the Pot
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 46m
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
20 seconds on, 10 seconds off:
1. full plank, hand on bell handles (bells sit upright)
2. standing alternating halos
x4 rounds
20 seconds on, 10 seconds off:
1. quadruped pass throughs, light bell
2. heel taps, holding two light bells above chest
Set 1: REP 8-9
x4 rounds
x7-9 goblet deadlifts
x7-9 goblet cleans
x10 goblet marches (x3-4 left and right sides) with 5 seconds pause each leg
x2 Turkish Get Ups with foot on wall, left side, medium bell (don't put the bell down)
x2 Turkish Get Ups with foot on wall, right side, medium bell (don't put the bell down)
x5-7 goblet squats, 5 count on the ""down"" phase with pause at bottom, medium bell
x3-5 double bell standing strict presses
Set 2: RPE 8-9
x4 rounds
Follow the changing rep order below:
single side swing + clean + single side push press ( swing + re-clean before each push press)
x3 reps, right
x5 reps, left
x7 reps, right
x3 reps, left
x5 reps, right
x7 reps, left
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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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... -
Intermediate Series 4, Class 14: Stro...
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 bellsWarm Up
x1 round
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