Intermediate Series 4, Class 17: The Stakes are High
PROGRAM 1: Intermediate Series 4 (2021), Poker Face • 48m
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 seconds x2 rounds:
1. downdog
2. crab crawl
3. 1/2 kneeling halo
4. hollow hold
Set 1: RPE 9
x5 rounds
x10 goblet deadlifts
x10 goblet cleans
x10 goblet marches (x5 left and right sides) with 5 seconds pause each leg
x2 continuous Turkish Get Ups with foot on wall, right and left sides, medium bell
x7-10 goblet squats, 5 count on the ""down"" phase with pause at bottom
x5-7 double bell standing strict presses
Set 2: RPE 9
x5 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 side
x5 reps, left side
x7 reps, right side
x3 reps, left side
x5 reps, right side
x7 reps, left side
Up Next in PROGRAM 1: Intermediate Series 4 (2021), Poker Face
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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...
-
Intermediate Series 4, Class 19: The ...
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 blockWarm Up
Every 30 sec...
