Bell House Fitness – Home Gym 01.06.23 (AMRAP – Reps) EQUIPMENT 3 sets for reps: Max-reps unbroken DB thrusters – Rest 3:00-4:00 between sets. – Go until failure on each set. BODYWEIGHT 3 rounds for total time: 100 air squats – Rest 3:00 between sets. SCORE:TOTAL TIME WORKOUT NOTES 15-30 reps/set. Any DB load may...Read More
Bell House Fitness – CrossFit 01.05.23 (3 Rounds for weight) RX For load: 15-12-9: Thrusters – Rest 3:00 between sets MOD 1) Same as Rx’d MOD 2) Same as Rx’d SKILL WORK Post-workout: Accumulate: 30 low ring muscle-up transitionsRead More
Bell House Fitness – Home Gym 01.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: 200-m run 1:00 plank hold BODYWEIGHT Same as equipment option. WORKOUT NOTES 6-8+ rounds. Light, bodyweight workout. Reduce plank hold duration to :45 or :30 of cumulative time as needed. WARM-UP On a 5:00 clock: :20 run...Read More
Bell House Fitness – Lifting 01.04.23 MAIN LIFT 3 sets for load: 2 dip squat snatches 1 hang squat snatch – Dip is from the hip, and the hang is from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES For the Main Lift, perform 3 heavy sets...Read More
Bell House Fitness – Home Gym 01.04.23 (Time) EQUIPMENT 3 rounds for time: 20 burpee object overs (30 in) 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Tall object height (24/30 in). Reduce object height as needed to be able to jump clear over it, scale to step-overs, and reduce volume to 15...Read More
Bell House Fitness – CrossFit 01.03.23 (Time) RX For time: 45 chest-to-bar pull-ups 30 shoulder-to-overheads (125/185 lb) MOD 1) For time: 30 chest-to-bar pull-ups 30 shoulder-to-overheads (105/155 lb) MOD 2) For time: 45 ring rows 30 shoulder-to-overheads (55/75 lb) SKILL WORK (Weight) SKILL WORK Pre-workout: 5 sets: 3 shoulder-to-overheads – Build to a heavy set...Read More
