Bell House Fitness – Home Gym 01.02.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 10 air squats 9 DB snatches, right arm 10 push-ups 9 DB snatches, left arm BODYWEIGHT AMRAP 10: 10 air squats 9 up-downs 10 push-ups 9 up-downs WORKOUT NOTES 5-7+ rounds. Light-to-moderate DB load (35/50 lb). Use one DB. Scale the push-ups to the knees, squat to a target, and reduce DB load and/or reps as needed. Reduce reps to no fewer than 5 reps. WARM-UP 1 set: 10 single-arm DB deadlifts/arm 10 cossack squats 10 single-arm DB swings/arm 10 alternating scorpion stretches 1 set: 10 single-arm DB hang cleans/arm 10 wide stance air squats 10 single-arm DB push presses/arm 10 archer push-ups – Scale push-ups to the knees as needed. 1 set: 3 single-arm DB clean and jerks/arm 5 single-arm DB snatches/arm 10 air squats 9 DB snatches, right arm 10 push-ups 9 DB...Read more

Bell House Fitness – CrossFit 01.02.23 (AMRAP – Rounds and Reps) RX AMRAP 10: 10 air squats 9 DB snatches, right arm (35/50 lb) 10 push-ups 9 DB snatches, left arm MOD 1) Same as Rx’d MOD 2) AMRAP 10: 10 air squats 9 DB snatches, right arm (25/35 lb) 10 push-ups 9 DB snatches, left arm SKILL WORK Post-workout: 4 sets: 10 single-DB bent over rows/arm 10 single-DB glute bridgesRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit Marathon Row (Time) 42,195m row, teams of 4Read more

Bell House Fitness – Lifting 12.30.22 MAIN LIFT 7 sets for speed and load: 3 bottom-to-top front squats – Rest 1:30 between sets. SCORE:LOAD NOTES For the bottom-to-top front squat (also called an Anderson Squat), set up pins or blocks to squat off of. The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat. Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep. Start around 40-50% of your 1-rep max front squat and build in load, but go no heavier than 70%. For Accessory – I, complete each set unbroken and as quickly as possible. Hold the DB in the front rack. WARM-UP Every 3:00 for 3 sets: :30 jump rope 10 walking lunge steps 10 lateral lunge steps 10 good mornings (empty bar)...Read more