Bell House Fitness – Home Gym 09.15.22 (AMRAP – Reps) EQUIPMENT AMRAP 12: Run 2,000-m Max-rep DB front squats BODYWEIGHT AMRAP 12: Run 2,000-m Max-rep weighted squats WORKOUT NOTES Finish the run by 9:00 and complete 20+ front squats. As heavy as possible on DB loading (50/70 lbs). Reduce run volume to finish by 9:00, reduce DB load as needed. WARM-UP 2 sets: 10 cossack squats 10 samson stretch lunges 2:30 run – Run 1:15 out and then turn around. EMOM 5: 2 wall squats – Hold the bottom for :03-:05. 2 sets: 200-m sprint :20 DB squats. – Rest 1:00-2:00 between sets. ACCESSORY 8 sets: :20 air squats – Rest :10 STRETCHING 2 sets: :30 pigeon stretch/leg :30 couch stretch/legRead more

Bell House Fitness – CrossFit 09.15.22 (AMRAP – Reps) RX AMRAP 12: Row 1,750/2,000-m Max rep front squats (135/205 lb) MOD 1 AMRAP 12: Row 1,750/2,000-m Max rep front squats (105/155 lb) MOD 2 AMRAP 12: Row 1,500/1,750-m Max rep front squats (65/95 lb) SKILL WORK Pre-workout: EMOM 7: 2 front squats – From the floor. Front Squat (EMOM 7: 2 front squats – From the floor.)Read more

Bell House Fitness – Lifting 09.14.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (70%) Min 5-8 | 2 power snatches (73%) Min 9-12 | 2 power snatches (75%)   NOTES Welcome to week eleven of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch. The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls. The 2 reps should be touch and go as fast as possible while maintaining solid technique. Base the percentages off of your 1-rep max. Rest with your remaining time in the minute. Accessory – l: Increase load across as many sets as possible...Read more

Bell House Fitness – Home Gym 09.14.22 (Time) EQUIPMENT 5 rounds for time: 15 single-DB push jerks 12 double-DB bent-over rows 9 single-arm DB sumo deadlift high pulls BODYWEIGHT 5 rounds for time: 50-m weighted overhead carry 12 sit-ups 9 weighted sumo deadlift high pulls WORKOUT NOTES Less than 12:00. Light DB loading (less than 35/50 lbs). Perform single-arm DB push jerks and single-DB rows as needed. WARM-UP On a 5:00 clock: 15 jumping jacks 10 air squats 5 DB hang snatches/arm 2 sets: 5 single-DB push jerks 5 double-DB bent-over rows 4 single-arm DB sumo deadlift high pulls/arm – Rest as needed between sets. – Practice the movements on the first set and sprint the second. ACCESSORY 4 sets: 5 seated DB shoulder press/arm STRETCHING Accumulate: 30 reach, roll, and liftsRead more

Bell House Fitness – CrossFit 09.14.22 (Time) RX 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (65/95 lb) MOD 1 5 rounds for time: 15 push jerks (65/95 lb) 12 kipping pull-ups 9 sumo deadlift high pulls (65/95 lb) MOD 2 5 rounds for time: 15 push jerks (45/65 lb) 12 ring rows 9 sumo deadlift high pulls SKILL WORK Pre-workout: 4 sets: 5 push presses Push Press (4 sets: 5 push press) Strict Pulling Program 0-4 Pull Ups: 3×15 – knee pull ups with barbell Rest 2:00 between each set 5 or More Pull Ups: 3×5 – strict high ring pull ups/or chest to rings Rest 2:00 between each setRead more