Bell House Fitness – Home Gym 01.12.23 (Time) EQUIPMENT For time: 21-15-9: Hand-release push-ups Weighted v-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 3:00-6:00. Light load (20 lb or less). Scale to unweighted v-ups, tuck-ups, or sit-ups. Scale push-ups to the knees. WARM-UP 1 set: 10 head circles/direction 10 arm swings across 10 arm swings...Read More

Bell House Fitness – Lifting 01.11.23 MAIN LIFT 3 sets for load: 1 snatch high pull 1 hang power snatch 1 hang squat snatch – All reps from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, perform 3 heavy sets of the complex,...Read More

Bell House Fitness – CrossFit 01.11.23 (Time) RX 5 rounds for time: 400/500-m row 20 Russian KB swings (53/70 lb) MOD 1) 5 rounds for time: 400/500-m row 20 Russian KB swings (35/53 lb) MOD 2) 5 rounds for time: 200/250-m row 20 Russian KB swings (18/26 lb) SKILL WORK Pre-workout: 3 sets: 5 KB...Read More

Bell House Fitness – Home Gym 01.11.23 (Time) EQUIPMENT 5 rounds for time: 400-m run 20 double-DB swings to eye-level BODYWEIGHT 5 rounds for time: 400-m run 20 weighted swings to eye-level WORKOUT NOTES 14:00-18:00. Moderate load (35/50 lb or less). Use two DBs. Reduce run distance to 300-m and use just one DB as...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – CrossFit 01.10.23 (AMRAP – Rounds and Reps) RX AMRAP 10: 1-2-3-4-5… etc. Power clean (95/135 lb) Deficit handstand push-up (4/2 in) INTERMEDIATE AMRAP 10: 1-2-3-4-5… etc. Power clean (65/95 lb) Deficit pike push-up (3/1.5 in) BEGINNER AMRAP 10: 1-2-3-4-5… etc. Power clean (35/45 lb) DB shoulder press (10/15 lb) SKILL WORK...Read More

Bell House Fitness – Home Gym 01.10.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 1-2-3-4-5… etc. DB power clean Handstand push-ups on DBs BODYWEIGHT AMRAP 10: 1-2-3-4-5… etc. Weighted cleans Deficit handstand push-ups (4/2 in) WORKOUT NOTES 7+ rounds. Moderate load (35/50 lb). Use two DBs. 2/4 inch deficit. Reduce the deficit of the...Read More

Bell House Fitness – CrossFit Push Press (For load: Push press 5-5-3-3-3-1-1-1-1-1) SKILL WORK Post-workout: 3 x AMRAP 1:30: 50 double-unders Max-rep burpees-to-target – Rest 1:00 between sets.Read More

Bell House Fitness – Lifting 01.09.23 MAIN LIFT 3 sets for load: 2 pause split jerks 1 split jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES Welcome to Week 2 of this 4-week cycle! The complexes are slightly modified...Read More

Bell House Fitness – Home Gym 01.09.23 (5 Rounds for reps) EQUIPMENT 5 x 1:00 rounds for reps: 12 hand-release push-ups Max-rep DB push presses – Rest 3:00 between rounds. BODYWEIGHT 5 x 1:00 rounds for reps: 12 hand-release push-ups Handstand push-ups – Rest 3:00 between rounds. WORKOUT NOTES 10+ reps/round. Heavy DBs (50/70 lb)....Read More