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26
May

05.27.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

2 sets:

:20 jump rope

:20 box step-overs

:20 single-arm DB hang power cleans

– Rest :10 between movements

2 sets:

:30 double-unders

:30 box jump-overs

5 DB hang squat cleans

– Rest :15 between movements

ACCESSORY

Post-workout:

2 sets:

1:00 DB good mornings

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.

STRETCHING

2 sets:

:45 couch stretch/side

1:00 standing straddle stretch

Metcon (Time)

EQUIPMENT

5 rounds for time:

63 double-unders

15 object jump-overs

9 DB hang squat cleans

– Athletes must step down from the top of the object.

BODYWEIGHT

5 rounds for time:

63 fast-tap steps

15 object jump-overs

9 weighted single-leg squats

– Athletes must step down from the top of the object.

()

26
May

05.27.22

Bell House Fitness – CrossFit

Metcon (Time)

RX

5 rounds for time:

63 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

– Athletes must step down from the top of the box.

Mod 1

5 rounds for time:

1:00 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (65/95 lb)

– Athletes must step down from the top of the box.

Mod 2

5 rounds for time:

63 single-unders

15 box step-overs (12/20 in)

9 hang squat cleans (35/45 lb)

– Athletes must step down from the top of the box.
SKILL WORK

Post-workout:

2 sets:

1:00 hip extensions

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.

25
May

05.26.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

On a 5:00 clock:

10 alternating scorpion stretches

10 knee push-ups

10 PVC pass-throughs

10 jumping squats

2 sets:

3-5 DB strict presses

5 DB push jerks

– Rest 1:00 between sets.

ACCESSORY

Pre-workout:

Every 2:00 for 4 sets:

:40 max-distance handstand walk/wall walk

or

Max unbroken handstand walk

STRETCHING

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead

Metcon (AMRAP – Reps)

EQUIPMENT

5 sets for reps:

5-8 DB strict presses immediately into:

Max-rep DB push jerks

– Rest 2:00 between sets.

BODYWEIGHT

5 sets for reps:

5-8 strict handstand push-ups immediately into:

Max-rep kipping handstand push-ups

– Rest 2:00 between sets.

()

25
May

05.26.22

Bell House Fitness – CrossFit

Push Jerk (5 sets for load: 5 push jerks)

SKILL WORK

Pre-workout:

On an 8:00 clock:

Handstand walk/wall walk practice

25
May

05.26.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Strict press

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 8 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Each set is meant to be unbroken. Feel free to rest with the bar in the front rack position, but you should not have to re-rack the bar.

Rest about 1:00 between sets.

Look for next week’s percentages to go up and the reps to go up.

In Accessory – I, perform the Pendlay rows and the pull-overs back to back, also known as a superset. Once you finish both movements, rest in the time remaining on the 3:00 clock. For both movements use a moderate weight that will allow you to complete the reps unbroken.

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 PVC pass-throughs

10 ATY raises (with small DB or plates)

10 push-up to down dogs

10 PVC strict presses

1 set:

10 strict presses (35/45 lb)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – 1

Every 3 min. for 15 min:

10 Pendlay rows

15 DB pull-overs

24
May

05.25.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

5 inchworm + 1 push-up/rep

10 DB RDLs

10 DB presses

1 set:

3 inchworms

10 Superman

10 alternating DB hang snatches

1 set:

10 alternating DB snatches

2 inchworms

ACCESSORY

Pre-workout:

EMOM 10:

Min. 1 | 3 broad jumps for distance

Min. 2 | :15 DB press/arm for reps

– Rest :10 between arms on min. 2

STRETCHING

1 set:

1:00 table-top stretch

1:00 reverse forearm stretch on floor

1:00 double forearm stretch on wall

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

12 alternating DB snatches

8 inchworms

BODYWEIGHT

AMRAP 10:

12 up-downs to a 6-in target

8 inchworms

()

24
May

05.25.22

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

Mod 1

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

Mod 2

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups
SKILL WORK

Pre-workout:

On a 10:00 clock:

Build to a heavy 5-rep DB snatch/arm

– Complete 5 consecutive reps on one arm, then 5 more on the other.

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