Bell House Fitness – Lifting 03.10.23 MAIN LIFT 5 sets for load: 3 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 2 of this 4-week cycle, we build to a 3RM front squat. Start your working sets around 70-80% of your 1-rep-max front squat and find a 3-rep-max. In Accessory – I, hold load either with DBs at the side or a barbell in the back rack (athlete’s choice). In Accessory – II, use a KB that is heavier than you’d usually swing in a workout. WARM-UP On a 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats :20 PVC front rack hold – Perform the hold in the bottom of the squat. 3-5 sets: 3 front squats (building) – Build in load to your first working set. ACCESSORY – I 4 sets for load: 8...Read more

Bell House Fitness – Home Gym 03.10.23 (Time) EQUIPMENT For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Complex bodyweight workout. Reduce squat volume to 50-40-30-20, reduce HSPU volume to 3-6-9-12-15, and scale HS walk to 20 HS shoulder taps as needed. WARM-UP 2 sets: :20 sumo stance squats :20 narrow stance squats :20 air squats :20 shoulder taps :20 push-ups :20 plank hold – Rest 1:00 between sets. 1 set: :20 handstand hold 2-3 HSPU negatives 10 air squats (fast) 3-5 handstand push-ups 1:00 handstand walk practice 20 air squats (fast) 5-7 handstand push-ups 1:00 handstand walk practice ACCESSORY Pre-workout: EMOM 5: 1-3 wall walks – Beginner: Partial...Read more

Bell House Fitness – CrossFit 03.10.23 (Time) RX For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk MOD 1 For time: 100 air squats 5 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 75 air squats 10 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 50 air squats 15 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 25 air squats 20 pike push-ups 20 alternating shoulder taps (stomach facing the wall) MOD 2 For time: 50 air squats 5 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 35 air squats 10 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 20 air squats 15 seated DB...Read more

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Bell House Fitness – Home Gym 03.09.23 (5 Rounds for reps) EQUIPMENT 5 sets x 2:00 for reps: 400-m run Max double-unders in the remaining time – Rest 1:00 between sets. BODYWEIGHT 5 sets x 2:00 for reps: 400-m run Max lateral hops (12 in) – Rest 1:00 between sets. WORKOUT NOTES :20+ of double-under work each round. Extremely challenging monostructural workout with near-sprint pacing. Reduce the run to 300-m to provide :20 or more of time on the double-unders and scale to single-unders as needed. WARM-UP 3 sets: 5 inchworm + push-up 50-ft walking lunge :30 single-unders – No rest between sets. 1 set: 100-m run :20 double-unders – Rest 1:00 200-m run :20 double-unders – Rest 2:00 400-m run ACCESORY Post-workout: 3 sets: 30 supermen 1:00 seated leg raise hold STRETCHING 3 sets: :30 cobra stretch :30 alternating scorpion stretchRead more