Bell House Fitness – CrossFit Power Clean (9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans)Read more

Bell House Fitness – Home Gym 02.23.23 (No Measure) EQUIPMENT EMOM 18: Minute 1 | 3 seated jumps for max-height Minute 2 | 5 DB power cleans – Touch all four heads of the DB to the ground. – Use two dumbbells. BODYWEIGHT EMOM 18: Minute 1 | 3 seated jumps for max-height Minute 2 | 10 jumping squats for speed WORKOUT NOTES Max height jump and max speed on the cleans. Moderate-to-heavy load with increased ROM (35/50 lb or heavier). Limit DB loading to maximize speed on all 5 reps each round. WARM-UP 1 set: :30 good mornings :30 calf raises :30 alternating backstep lunges :30 DB RDLs :30 DB suitcase deadlifts/arm :30 single-arm DB hang power clean/arm – Rest :10 between movements 2 sets: 3 seated jumps 3-5 DB power cleans – Rest as needed. ACCESSORY Post-workout: 4 sets: 12 DB bent over rows 12 DB RDLs –...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 02.22.23 (8 Rounds for reps) 4 x 2:00 rounds for distance: 17/24 calorie row Max distance handstand walk – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 24 push-ups Max calorie row – Rest 2:00 between rounds. – Score is total distance walked plus total calories rowed. -Each unbroken mat counts as 1 rep for HSW MOD 1 4 x 2:00 rounds for distance: 12/18 calorie row Max rep wall walks – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 18 push-ups Max calorie row – Rest 2:00 between rounds. – Score is total distance walked plus total calories rowed. MOD 2 4 x 2:00 rounds for distance: 8/12 calorie row Max distance bear crawl – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 12 push-ups Max calorie row – Rest 2:00 between rounds. – Score...Read more

Bell House Fitness – Home Gym 02.22.23 (No Measure) EQUIPMENT 4 x 2:00 rounds for distance: 20 burpees Max distance handstand walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for distance: 20 push-ups Max shuttle runs (25 ft) – Rest 1:00 between rounds. – Score is total distance walked and ran. EQUIPMENT Same as equipment option. WORKOUT NOTES 25+ ft handstand walk/round and 10+ shuttle runs (1 run = 50 ft). Complex bodyweight workout. Reduce burpee and push-up volume to finish each in 1:15 or less. Scale push-ups to the knees. Scale handstand walks to wall walks. WARM-UP 3 sets: 10 PVC pass throughs 10 PVC overhead squats 10 knee push-ups 10 double-knee tucks in plank 2 sets: 5 burpees :30 handstand walk practice – Rest :30. 5 push-ups :30 shuttle runs – Rest 1:00. ACCESSORY Post-workout: 3 sets: 10 v-ups 10 tuck-ups 10 hollow rocks :10...Read more