Bell House Fitness – Home Gym 01.17.23 (5 Rounds for reps) EQUIPMENT On a 1:30 clock x 5 sets: 15 v-ups 12 DB deadlifts Max unbroken DB hang power cleans – Rest 1:00 between sets – Use two DBs. BODYWEIGHT On a 1:30 clock x 5 sets: 15 v-ups 12 jumping lunges Max distance walking lunges – Rest 1:00 between sets. WORKOUT NOTES Start the hang power cleans by 1:00. Moderate DB load (35/50 lb). Reduce the v-up and deadlift volume to 10-12 and 8-10 as needed. Scale the v-up to a tuck-up and reduce DB load as needed. WARM-UP 3 sets: :30 jump rope 20 mountain climbers 5 single-leg toe touches/leg 10 jumping squats 3 sets: 8-12 v-ups 7-10 DB deadlifts 5-10 DB hang power cleans – Rest 1:00 between sets. – Increase pace with each set. ACCESSORY Pre-workout: EMOM 8: 3-5 DB hang squat cleans STRETCHING 2 sets:...Read more

Bell House Fitness – Lifting 01.16.23 MAIN LIFT 3 sets for load: 1 pause split jerk 1 split jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES Welcome to Week 3 of this 4-week cycle! For the Main Lift, perform 3 heavy sets of the complex, building in load to as heavy as possible. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, all sets should be in the prescribed set range. Focus on speed before load, but if it feels good you can move up to 100% of your best squat. For Accessory – II, start with a moderate load for the bench press and build. Keep the ring dips unbroken. WARM-UP 3 sets: 10 single-DB shoulder-to-overhead 50-ft single-arm...Read more

Bell House Fitness – Home Gym 01.16.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 alternating single-leg squats 2 object jump-overs (knee height) 4 alternating single-leg squats 4 object jump-overs 6 alternating single-leg squats 6 object jump-overs – Continue adding 2 reps to each movement until time expires. BODYWEIGHT Same as the equipment option. WORKOUT NOTES Round of 12 or higher. Low-object height for the jump-over. Scale to a heel-hooked single-leg squat, a back step lunge, and reduce the height of the jump over as needed. WARM-UP 2 sets: 10 leg swings/leg 10 lateral leg swings/leg 10 alternating Samson lunges 10 alternating “T” push-ups :30 squat hold (arms level with the eyes) 3 sets: :20 object jump-overs – Rest :20 :20 hook behind heel single-leg squats – Rest :20 2 sets: 6 alternating single-leg squats 6 object jump-overs ACCESSORY Post-workout: 3 sets: 15 supermen 15 DB RDLs 5 Max-distance...Read more

Bell House Fitness – CrossFit 01.16.23 (AMRAP – Rounds and Reps) RX AMRAP 8: 2 alternating single-leg squats 2 box jump-overs (20 in) 4 alternating single-leg squats 4 box jump-overs 6 alternating single-leg squats 6 box jump-overs – Continue adding 2 reps to each movement until time expires. MOD 1 AMRAP 8: 2 alternating single-leg squats to a box (20 in) 2 box jump-overs (20 in) 4 alternating single-leg squats to a box 4 box jump-overs 6 alternating single-leg squats to a box 6 box jump-overs – Continue adding 2 reps to each movement until time expires. MOD 2 AMRAP 8: 2 alternating reverse lunges 2 box step-overs (20 in) 4 alternating reverse lunges 4 box step-overs 6 alternating reverse lunges 6 box step-overs – Continue adding 2 reps to each movement until time expires. Max Height Box Jump (Distance) Max Height Box JumpSKILL WORK Pre-workout: On an 6:00 clock:...Read more

Bell House Fitness – Lifting REST DAYRead more