Bell House Fitness – Home Gym 01.24.23 (AMRAP – Reps) EQUIPMENT 4 rounds for reps: 1:00 max step-ups (knee height) 1:00 max jumping air squats – Rest 1:00 between rounds. BODYWEIGHT Same as the equipment option. WORKOUT NOTES 15+ step-ups and 20+ squats/minute. Simple bodyweight workout. Scale the height of the step-ups as needed. Scale to regular air squats as needed to accomplish 20+ reps. WARM-UP On a 5:00 clock: 3-6-9-12 … etc. Jumping jacks Alternating lunges Good mornings Air squats 3 sets: :10 squat hold – Rest as needed. – Emphasize keeping the chest up and knees out. 2 sets: :30 step-ups – Rest :15 :30 jumping air squats – Rest 1:00 ACCESSORY Post-workout: 3 sets: 25 weighted good mornings STRETCHING 2 sets: 1:00 saddle stretch 1:00 seated pike stretchRead more

Bell House Fitness – Lifting 01.23.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max split jerk   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max split jerk 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 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible. WARM-UP 3 sets: 1:00 row :20 scap pull-ups 10 shoulder presses (building) 5 seated box jumps for max-height 1 set: 5 pause split jerks 5 split jerks – Use an empty barbell. EMOM 9: 1 pause split...Read more

Bell House Fitness – Home Gym 01.23.23 (AMRAP – Reps) EQUIPMENT For total reps: 3 sets: Max-rep unbroken push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB shoulder presses – Rest 2:00 between sets. 3 sets: Max-rep unbroken DB push presses – Rest 2:00 between sets. BODYWEIGHT For total reps: 3 sets: Max-rep unbroken push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken pike push-ups – Rest 2:00 between sets. 3 sets: Max-rep unbroken kipping handstand push-ups – Rest 2:00 between sets. WORKOUT NOTES 15+ reps on push-ups, 5-10+ reps on shoulder presses, and 15+ reps on push presses Any DB load will work; heavier DBs will yield smaller sets and lighter DBs higher sets. Scale the push-ups to the knees, reduce the DB load if possible, and use just 1 DB held with both hands as needed. WARM-UP 1 set: 10 alternating scorpion stretches 50 mountain...Read more

Bell House Fitness – CrossFit Bench Press (3-3-3-3-3) Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)Read more

Bell House Fitness – Lifting REST DAYRead more