Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 100-m run 10 DB deadlifts 5 DB swings 1 set: 200-m run 10 DB swings 10 alternating plank rows *1 set: 400-m run 10 DB swings 10 DB bent-over rows *Sprint ACCESSORY Post-workout: 5 sets: 5 DB clean-grip deadlift 4 DB clean pull 3 DB power clean – Increase load across as many sets as possible. – Rest as needed between sets. STRETCHING Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 15 burpees 5 DB clean and jerks 12 burpees 4 DB clean and jerks 9 burpees 3 DB clean and jerks BODYWEIGHT AMRAP 10: 15 burpees 15 ground-to-overheads 12 burpees 12 ground-to-overheads 9 burpees 9 ground-to-overheads ()Read more

Bell House Fitness – CrossFit Back Squat (5-5-3-3-3-1-1-1-1-1) SKILL WORK Pre-workout: Accumulate: 30 Kang squatsRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 15 deadlifts (95/135 lb) 15 hand-release push-ups Mod 1 Same as Rx’d Mod 2 AMRAP 10: 15 deadlifts (55/75 lb) 15 hand-release push-upsSKILL WORK Post-workout: 4 sets: 5 strict pull-ups 4 wide-grip strict pull-ups 3 weighted strict pull-upsRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 18/25-cal. row 20 GHD sit-ups 5 bar muscle-ups 18/25-cal. row 20 toes-to-bars 5 bar muscle-ups 18/25-cal. row 20 single-leg squats 5 bar muscle-ups 18/25-cal. row 20 walking lunges 5 bar muscle-ups Mod 1 For time: 15/21-cal. row 20 GHD sit-ups 5 pull-ups 15/21-cal. row 20 toes-to-bars 5 pull-ups 15/21-cal. row 20 single-leg squats 5 pull-ups 15/21-cal. row 20 walking lunges 5 pull-ups Mod 2 For time: 9/12-cal. row 20 sit-ups 5 ring rows 9/12-cal. row 20 hanging knee raises 5 ring rows 9/12-cal. row 20 air squats 5 ring rows 9/12-cal. row 20 walking lunges 5 ring rowsRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 10 scorpions 3 wall squats (:03 down, :03 hold) 5 DB windmills/arm 2 sets: 3 x (1 DB snatch + 1 DB overhead squat)/arm 5 burpee box jumps 2 sets: 6 alternating DB squat snatches 4 burpee object jump-overs ACCESSORY Pre-workout: EMOM 10: 3 DB overhead squats/arm – Increase load across as many sets as possible. STRETCHING Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side Metcon (Time) EQUIPMENT For time: 18 DB snatches 9 burpee object jump-overs 12 DB snatches 6 burpee object jump-overs 6 DB snatches 3 burpee object jump-overs BODYWEIGHT 9-6-3 reps for time of: Weighted ground-to-overheads Weighted overhead lunges Burpee object jump-overs ()Read more