Bell House Fitness – Lifting Rest DayRead more

Bell House Fitness – Home Gym 09.13.22 (AMRAP – Reps) EQUIPMENT 5 x 1:00 rounds for reps: 10 DB bench or floor press Max-rep hand-release push-ups – Rest 2:00 between rounds. BODYWEIGHT 5 x 1:00 rounds for reps: Max-rep deficit push-ups – Rest 2:00 between rounds. WORKOUT NOTES 10+ hand-release push-ups every round. DB loading should be as heavy as possible (50/70 lb or more). Reduce DB bench or floor press volume to 8 reps, scale hand-release push-ups to the knees. WARM-UP 2 sets: 10 arm circles forward 10 arm circles backward 10 push-ups 10 alternating plank reach throughs 10 supermen 10 hollow rocks 2 sets: :20 DB bench or floor press – Rest:10 :20 hand-release push-ups – Rest as needed between sets. ACCESSORY EMOM 8: :20 handstand hold – Rest :40 STRETCHING 3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – CrossFit Bench Press (7 sets for load: 3 bench presses) SKILL WORK Post-workout: EMOM 8: :20 handstand hold – Rest :40Read more

Bell House Fitness – Lifting 09.12.22 MAIN LIFT Every 1:30 x 8 sets: 3 shoulder presses (80%)   NOTES This is the third week in our final four-week mini-cycle. Focus on speed and stamina with each shoulder press. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with your remaining time in the minute. Base the percentage off of your 1-rep max. In Accessory – I, perform sustainable sets on both movements. This workout gets tough quickly. If you go too big too fast, you will slow down a ton. The round of 10 should be done in 3 sets or less for both movements. If this isn’t possible, scale the HSPU to piked push-ups and use a band to assist with the chin-ups. WARM-UP 3 sets: 1:00 bike, row, skierg, or run 10 PVC pass-throughs 10 ATY raises (with small DB or...Read more

Bell House Fitness – Home Gym 09.12.22 (5 Rounds for time) EQUIPMENT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 DB hang power cleans 15 lateral burpees over the dumbbell 12 alternating DB front-rack lunges BODYWEIGHT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 weighted ground-to-shoulder reps 15 lateral burpees over object 12 weighted front-rack lunges WORKOUT NOTES Complete each round in 3:30 or less. Light DB loading (35/50 lbs or less). Reduce run to 100-m and reps down to 8-10 hang power cleans, 10 burpees, and 8-10 lunges to finish in under 4:00 every round. WARM-UP 3 sets: 10 hamstring scoops/leg 8 up-downs 6 backstep lunges/leg 4 dive bomber push-ups 200-m jog 3 sets: 50-m shuttle run – Rest :30 between sets. 1 set: 5 DB hang power clean 5 lateral burpees over the dumbbell 5 DB front-rack lunges...Read more