Bell House Fitness – Home Gym 03.01.23 (Time) EQUIPMENT 4 rounds for time: 400-m run 20 DB hang power cleans 100-m DB front rack carry – Use two DBs for all movements. SCORE:TOTAL TIME BODYWEIGHT 4 rounds for time: 400-m run 20 burpees 100-m front rack weighted carry SCORE:TOTAL TIME WORKOUT NOTES 11:00-16:00. Light DB loading (25/35 lb). Reduce the DB load as needed to complete the power cleans in 2 sets and the carries unbroken. Reduce the distance of the run to 300-m to finish in 2:30 or less. WARM-UP 2 sets: 5 inchworms 10 alternating back-step lunges 5 single-leg toe touches/leg 10 up-downs + jump 2 sets: 5 DB deadlifts 5 DB power cleans 50-m DB front rack carry 200-m run – Rest as needed between sets. ACCESSORY Post-workout: For reps: 1:00 Double-unders – Rest :30 :45 Double-unders – Rest :20 :30 Double-unders – Rest :10 :15 Double-unders...Read more

Bell House Fitness – Lifting 03.01.23 MAIN LIFT 5 sets for load: 5 pause bench presses – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. The bar should contact closer to the sternum/ribs than the collarbone for the pause. In Accessory – I, perform all 5 sets at the same load. This will be the first week of 4 where 5-15 lb is added each week. Start light and keep it crisp! In Accessory – II, complete the work in the prescribed order while resting as needed. Scale the sit-up ROM and the load of the KB as needed. WARM-UP 3 sets: 50-ft bear crawl 50-ft backward bear crawl 20 banded standing rows 10 push-ups 1 set:...Read more

Bell House Fitness – CrossFit 03.01.23 (Time) RX 4 rounds for time: 400-m run 20 DB hang power cleans (25/35 lb) 100-m DB front rack carry (25/35 lb) – Use two DBs for all movements. MOD 1 4 rounds for time: 400-m run 12 DB hang power cleans (25/35 lb) 50-m DB front rack carry (25/35 lb) – Use two DBs for all movements. MOD 2 4 rounds for time: 200-m run 20 DB hang power cleans (10/15 lb) 100-m DB front rack carry (10/15 lb) – Use two DBs for all movements. SKILL WORK Post-workout: For reps: 1:00 Double-unders – Rest :30 :45 Double-unders – Rest :20 :30 Double-unders – Rest :10 :15 Double-undersBuns and Guns For completion: 50 GHD sit-ups (or weighted sit ups) 200-m KB front rack carry 50 GHD sit-ups (or weighted sit ups) – Athlete chooses the load.Read more

Bell House Fitness – Home Gym 02.28.23 (Time) EQUIPMENT For time: 600-m run then… 21-15-9-3: V-ups DB step-ups (knee height) Alternating DB snatches then… 600-m run – Use a single DB for step-ups and DB snatches. SCORE:TOTAL TIME BODYWEIGHT For time: 600-m run then… 21-15-9-3: V-ups Weighted step-ups (knee height) Weighted ground-to-overhead then… 600-m run – Use a single DB for step-ups and DB snatches. SCORE:TOTAL TIME WORKOUT NOTES 12:00-18:00. Moderate load DB (35/50 lb). Reduce the run distance to finish in 4:00 or less, scale the DB load to complete the step-ups and snatches in two sets each, and scale v-ups to sit-ups as needed. WARM-UP 1 set: 100-m run 10 toy soldiers 10 over-the-fence steps 10 toe touches 1 set: 100-m run 10 hollow rocks 1o walking lunges 10 toe touches + jump and reach 1 set: 200-m run 10 tuck-ups 10 step-ups 5 DB deadlifts/arm 5 DB...Read more

Bell House Fitness – Lifting REST DAYRead more