Bell House Fitness – Lifting Weightlifting MAIN LIFT Back Squat 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...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 5: :30 DB-facing burpees – Start slow and pick up the pace each minute. 2 sets: 5 DB push presses/arm 5 DB windmills/arm :20 Samson stretch/leg 5 DB Jefferson curls – Add deficit to the Jefferson curls if needed. 2 sets: 4 DB power...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 10 snatches (125/175 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees Mod. 1 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 20 alternating groiners 5 split squats/leg 20 unweighted good mornings 5 consecutive Cossack squats/leg 1 set: :20 wall-sit hold, immediately into :30 air squats (slow) – Rest :30 before the next set 1 set: :30 wall-sit hold, immediately into 10 DB thrusters ACCESSORY...Read More

Bell House Fitness – CrossFit Thruster 8 sets for load: 2 thrusters Metcon (No Measure) Post-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squatsRead More

Bell House Fitness – LiftingRead 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

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 – 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 – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 1:00 DB plank pull-throughs :30 single-leg toe touches/leg 1:00 up-downs – Rest 1:00 between sets. – Complete each set on a 3:00 clock without rest. 1 set: 5 DB deadlifts 5 DB high pulls 5 DB sumo deadlift high pulls 10 strict sit-ups...Read More