Bell House Fitness – Lifting Weightlifting MAIN LIFT Deadlift For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are working...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 40 double-unders 30 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 1 5 rounds for time: 20 double-unders 20 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 2 5 rounds for time: 40 single-unders 20 box step-ups (20 in)...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: :20 of work/:10 of rest Single-unders Walking lunge steps Single-single-double DB deadlifts Double-unders DB swings 1 set: 20 double-unders 10 step-ups to a target 8 DB swings ACCESSORY Rest, stretch, recover STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00...Read More