Bell House Fitness – Home Gym 01.28.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object (knee height) 20 double-DB bent over rows – Split the jumps and rows. BODYWEIGHT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object 20 weighted ground-to-overheads WORKOUT NOTES 2-3 rounds. Moderate DB load. (35/50 lb). Use two DBs. Reduce overall volume to 40-30-20 as needed. Reduce DB load as needed. Reduce object height or scale to step-overs. WARM-UP 1 set: 400-m run 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 10 inchworms 400-m run 2 sets: 10 synchro sit-ups 20 jumps onto an object 20 double-DB bent over rows – Rest as needed between sets. – Split the jumps and rows. ACCESSORY Pre-workout: EMOM 6: Min. 1 | :40 inverted burpees Min. 2 | :40 freestanding handstand shoulder...Read more

Bell House Fitness – Lifting 01.27.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat clean   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat clean and then take as many attempts as needed to find a heavy single for the day. If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps. Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs. In Accessory I – Rest as needed and build to a heavy single for the day. WARM-UP 3 sets: 1:00 bike 15 DB goblet squats (building) :20 cossack squat stretch/leg 1 set: 5 hang muscle cleans 5 dip power cleans 5 hang power cleans 5 front squats 5 hang squat cleans – Use an empty barbell. EMOM 9:...Read more

Bell House Fitness – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowMOD 1 AMRAP 20: 8 hanging knee raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row MOD 2 AMRAP 20: 8 sit-ups 10 single-DB hang clean and jerks (10/20 lb) 12/14 calorie rowRead more

Bell House Fitness – Home Gym 01.27.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 8 v-ups 10 single-DB hang clean and jerks 150-m run BODYWEIGHT AMRAP 20: 8 v-ups 10 up-downs to a target (6 in) 150-m run WORKOUT NOTES 7-12 rounds. Moderate load DB (35/50 lb). Scale v-up volume to 5 reps, reduce DB load, and reduce DB volume to 6-8 reps as needed. WARM-UP 2 sets: :20 Samson stretches/leg :20 hollow rocks :20 arch ups 5 lateral lunges/leg 10 push-ups 400-m jog 1 set: 5 DB hang cleans/arm 5 DB push press/arm 5 DB hang clean and jerks/arm 2 sets: 6 v-ups 6 DB hang clean and jerks 150-m run – No rest between sets. ACCESSORY Pre-workout: 3 sets: Max-effort L-sit hold – Any style of L-sit. – Rest 2:00-3:00 between sets. STRETCHING 1 set: 1:00 barbell forearm mash/side 1:00 double-forearm stretchRead more

Bell House Fitness – Lifting REST DAYRead more