Bell House Fitness – Home Gym 12.21.22 (Time) EQUIPMENT For time: 15 DB burpee object step-ups or step-overs 30 deficit DB deadlifts 15 single-arm DB overhead squats/arm 15 burpee broad jumps (4 ft) – Use two DBs for the burpee object step-ups/step-overs and the deadlifts. BODYWEIGHT For time: 15 weighted clean burpees 15 weighted single-leg...Read More
Bell House Fitness – Home Gym 12.20.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 DB push jerks BODYWEIGHT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 weighted push jerks WORKOUT NOTES 4-6 rounds. Heavy DBs (35/50 lb or more). Use two DBs if possible. Reduce DB load as...Read More
Bell House Fitness – Lifting 12.19.22 MAIN LIFT 3 sets: 1 deadlift – Build to a 1-rep max. NOTES Welcome to the final week of this lifting cycle! Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift. If you fail...Read More
Bell House Fitness – Home Gym 12.19.22 (Time) EQUIPMENT For time: 150-ft DB walking lunges 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlifts – Use a single DB for all weighted...Read More
Bell House Fitness – CrossFit 12.19.22 (Time) RX For time: 150-ft DB walking lunges (35/50 lb) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all...Read More
Bell House Fitness – CrossFit 12.17.22 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15 KB Swings(16/24kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 1 AMRAP 20 with a partner: Partner 1: 250/300-m row...Read More
Bell House Fitness – Lifting 12.17.22 MAIN LIFT 2 sets: 2 cleans (80%) 2 sets: 1 clean (83%) 2 sets: 1 clean (85%) 1 set: 1 clean (87%) SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and...Read More
Bell House Fitness – Home Gym 12.17.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: Partner 1: 300-m run Partner 2: 20 DB hang power snatches – Partners rotate after the run and snatches are completed. – Partners perform 5 synchronized DB-facing burpees before rotating. BODYWEIGHT AMRAP 20 with a partner: Partner...Read More
