Bell House Fitness – Lifting 03.15.23 MAIN LIFT 5 sets for load: 3 pause bench presses – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 5-10 lbs in the tank. DO NOT go as...Read More

Bell House Fitness – Home Gym 03.15.23 (Time) EQUIPMENT 10 sets/arm: 3 DB muscle snatches 3 DB hang power snatches 3 DB squat snatches – Complete all 9 reps on one arm, then all 9 reps on the other. – Rest 1:00 between sets. SCORE:TOTAL TIME BODYWEIGHT EMOM 20: Minute 1 | :30 handstand hold...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – Home Gym 03.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 3: 7 hand-release push-ups 10 DB sumo deadlift high-pulls Rest 5 min then… AMRAP 3: 7 double-DB bent over rows 10 single-DB thrusters BODYWEIGHT AMRAP 3: 7 hand-release push-ups 10 weighted ground-to-shoulders Rest 5 min then… AMRAP 3: 7 v-ups 10...Read More

Bell House Fitness – CrossFit 03.14.23 (AMRAP – Rounds and Reps) RX AMRAP 3: 7 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 7 pull-ups 10 thrusters (55/75 lb) MOD 1 AMRAP 3: 4 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 4...Read More

Bell House Fitness – Lifting 03.13.23 MAIN LIFT 5 sets for load: 1 snatch balance 1 overhead squat – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 3 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this...Read More

Bell House Fitness – CrossFit 03.13.23 (Time) RX For time: 21-18-15-12-9-6-3: DB squats (35/50 lb) DB-facing burpees – Use two DBs. MOD 1 For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees MOD 2 For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees SKILL WORK Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest...Read More

Bell House Fitness – Home Gym 03.13.23 (Time) EQUIPMENT For time: 21-18-15-12-9-6-3: DB squats DB-facing burpees SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Moderate load DBs (35/50 lb). Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus. WARM-UP 1...Read More

Bell House Fitness – CrossFit 03.11.23 (Time) RX For time with a partner: 40 hang power cleans (155/225 lb) 80 alternating single-leg squats 2,100/3,000-m row Mod 1) (105/155 lb) Single legsquats to a target Mod 2) (55/75 lb) Reverse lungesRead More

Bell House Fitness – Home Gym 03.11.23 (Time) EQUIPMENT For time: 30 DB hang clean and jerks 50 alternating single-leg squats 1,600-m run – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 400-m weighted carry 50 alternating single-leg squats 1,600-m run SCORE:TOTAL TIME WORKOUT NOTES ~12:00-17:00. Moderate-to-heavy DB load (35/50 lb or heavier.) Reduce DB...Read More