Bell House Fitness – Home Gym 12.08.22 (AMRAP – Reps) EQUIPMENT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 DB squat snatches BODYWEIGHT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 handstand hold Rest 3:00 Tabata (8 x :20/:10 off): Bottom-to-bottom PVC overhead squats – “Rest” for :10 in...Read More
Bell House Fitness – CrossFit 12.07.22 (6 Rounds for time) RX Every 3:00 for 6 sets: 400/500-m row MOD 1) Same as Rx’d MOD 2) Every 3:00 for 6 sets: 200/250-m row SKILL WORK Post-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure.Read More
Bell House Fitness – Home Gym 12.07.22 (6 Rounds for time) EQUIPMENT Every 3:00 for 6 sets: 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 2:00 or faster/set. Monostructural metabolic conditioning workout. Reduce distance to 300-m, or shorter if needed, to finish in less than 2:00 every set. WARM-UP 50-ft of each: Walking lunges...Read More
Bell House Fitness – Lifting Deadlift (MAIN LIFT 3 sets: 5 deadlifts – Building to your heaviest set of 5. ) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and...Read More
Bell House Fitness – CrossFit 12.04.22 (Time) RX For time: 30-20-10: Lateral burpees over bar Front squats (65/95 lb) MOD 1) For time: 30-20-10: Lateral burpees over bar Front squats (55/75 lb) MOD 2) For time: 20-15-10: Lateral burpees over bar Front squats (35/45 lb) Hang Power Clean (SKILL WORK Pre-workout: Every 1:30 x 6...Read More
Bell House Fitness – Home Gym 12.06.22 (Time) EQUIPMENT For time: 30-20-10: Lateral burpees over a dumbbell DB squats BODYWEIGHT For time: 30 lateral burpees over a line 50 air squats 20 lateral burpees over a line 35 air squats 10 lateral burpees over a line 20 air squats WORKOUT NOTES 5:00-10:00. Light DB load...Read More
Bell House Fitness – Lifting 12.05.22 MAIN LIFT 2 sets: 2 cleans (85%) 2 sets: 2 cleans (87%) 4 sets: 1 clean (90%) 2 sets: 1 cleans (93%) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean...Read More
Bell House Fitness – CrossFit 12.05.22 (AMRAP – Rounds and Reps) RX AMRAP 20: 15 toes-to-bars 10 DB power cleans (35/50 lb) 24/30 Cal Echobike MOD 1) AMRAP 20: 15 knees-to-armpits 10 DB power cleans (20/35 lb) 24/30 Cal Echo Bike MOD 2) AMRAP 20: 10 hanging knee raises 10 DB power cleans (10/15 lb)...Read More
Bell House Fitness – Home Gym 12.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 15 v-ups 10 DB power cleans 800-m run BODYWEIGHT AMRAP 20: 15 v-ups 10 weighted power cleans 800-m run WORKOUT NOTES 4-5 rounds. Moderate DB load (35/50 lb). Reduce the run distance to 600-m, scale the v-ups to tuck-ups or...Read More
