Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Time) RX 10 rounds for time: 10 KB swings (16/24 kg) 10 dumbbell thrusters (25/35 lb) Mod 1 10 rounds for time: 10 KB swings (12/20 kg) 10 dumbbell thrusters (20/25 lb) Mod 2 10 rounds for time: 7 KB swings (8/12 kg) 7 dumbbell thrusters (10/15 lb)SKILL WORK Pre-workout: On a 10:00 clock: 1 thruster (with a barbell) – Build to your heaviest single. Thruster (Build to a heavy 1-rep thruster)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX For total reps: EMOM 14: Min. 1 | :30 box jumps (24/30 in) Min. 2 | Muscle-ups Mod 1 For total reps: EMOM 14: Min. 1 | :30 box jumps (20/24 in) Min. 2 | Low ring muscle-up transitions Mod 2 For total reps: EMOM 14: Min. 1 | :30 box step-ups (12/20 in) Min. 2 | Banded pull-upsSKILL WORK Post-workout: On a 10:00 clock: Build to a heavy 3-rep strict chest-to-bar pull-up – Add load by holding a DB between the legsRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 5:00 jog (easy-moderate pace) 4 sets: 5 sit-ups – Rest :10 :20 double-unders – Rest :10 ACCESSORY Post-workout: Accumulate: 100 Superman arch-ups STRETCHING 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch Metcon (AMRAP – Reps) EQUIPMENT On a 10:00 clock for reps: 2:00 double-unders 2:00 sit-ups 1:30 double-unders 1:30 sit-ups 1:00 double-unders 1:00 sit-ups :30 double-unders :30 sit-ups BODYWEIGHT On a 10:00 clock for reps: 2:00 fast tap steps 2:00 sit-ups 1:30 fast tap steps 1:30 sit-ups 1:00 fast tap steps 1:00 sit-ups :30 fast tap steps :30 sit-ups ()Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 DB power cleans (35/50 lb) Mod 1 AMRAP 20: 2 chest-to-bar pull-ups 4 piked push-ups 8 DB power cleans (20/35 lb) Mod 2 AMRAP 20: 2 low-ring muscle-up transitions 4 push-ups 8 DB power cleans (10/15 lb)Read more