Intermediate Series 4, Class 13: Team Player
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 39m
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 seconds x2 rounds:
1. goblet deadlifts
2. goblet squats
x5 rounds
Every 45 seconds x 5 rounds:
1. shoulder taps
2. hand-to-hand swings
Set 1: RPE 8
x4 rounds:
a. x7-10 single side swing cleans + x7-10 single racked squats, right
b. x7-10 double hinged rows
c. x7-10 single side swing cleans + x7-10 single racked squats, left
d. x7-10 double hinged rows
e. maximum repetition push ups, with 5 seconds count on the "down" phase, explode up (record repetitions)
Set 2: RPE 8
x4 rounds:
a. x6 double racked reverse lunges left and right, alternating legs each rep (x12 total)
b. x12 double racked push presses
Rest 30-60 seconds before repeating the next round as needed
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
-
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
... -
Intermediate Series 4, Class 15: High...
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 benchWarm Up
x1 round
6... -
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...
2 Comments