Bell House Fitness – Home Gym 01.12.23 (Time) EQUIPMENT For time: 21-15-9: Hand-release push-ups Weighted v-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 3:00-6:00. Light load (20 lb or less). Scale to unweighted v-ups, tuck-ups, or sit-ups. Scale push-ups to the knees. WARM-UP 1 set: 10 head circles/direction 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 toe touches 10 leg swings/leg 10 lateral leg swings/leg 10 alternating “T” push-ups 10 hollow rocks 10 alternating single-leg v-ups 2 sets: :20 hand-release push-ups – Rest :10 :20 weighted v-ups – Rest :10 ACCESSORY Pre-workout: EMOM 12: Min. 1 | :20 object jump-overs Min. 2 | :20 PVC overhead squat hold STRETCHING 1 set: :45 lacrosse ball in lat/side 1:00 cobra stretchRead more

Bell House Fitness – Lifting 01.11.23 MAIN LIFT 3 sets for load: 1 snatch high pull 1 hang power snatch 1 hang squat snatch – All reps from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going 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, build to a heavy set of 5 hang snatch pulls. All sets should be heavier than the top set of your Main Lift. For Accessory – II, complete all hip extensions before advancing to the RDLs. Rest as little as possible. WARM-UP EMOM 8: Min. 1 | :45 ski Min. 2 | 3 wall squats 1...Read more

Bell House Fitness – CrossFit 01.11.23 (Time) RX 5 rounds for time: 400/500-m row 20 Russian KB swings (53/70 lb) MOD 1) 5 rounds for time: 400/500-m row 20 Russian KB swings (35/53 lb) MOD 2) 5 rounds for time: 200/250-m row 20 Russian KB swings (18/26 lb) SKILL WORK Pre-workout: 3 sets: 5 KB snatches/arm – increase weight across setsRead more

Bell House Fitness – Home Gym 01.11.23 (Time) EQUIPMENT 5 rounds for time: 400-m run 20 double-DB swings to eye-level BODYWEIGHT 5 rounds for time: 400-m run 20 weighted swings to eye-level WORKOUT NOTES 14:00-18:00. Moderate load (35/50 lb or less). Use two DBs. Reduce run distance to 300-m and use just one DB as needed. WARM-UP 2 sets: 10 lunge + twists 5 consecutive lateral lunges/leg 10 single-DB swings/arm 200-m run 2 sets: 100-m run 5-10 double-DB swings to eye-level – Rest as needed between sets. ACCESSORY Pre-workout: 3-5 sets: 5 DB squat snatches/arm STRETCHING 2 sets: 1:00 foam roll lower back 1:00 foam roll quadsRead more

Bell House Fitness – Lifting REST DAYRead more