Bell House Fitness – Home Gym 03.25.23 (Time) EQUIPMENT 5 rounds for time: 200-m run 15 single-DB thrusters 15 v-ups BODYWEIGHT 5 rounds for time: 200-m run 25 air squats 15 v-ups SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Light DB loading (25/35 lb or less). Reduce the DB load, scale the distance of the run to 150-m, and scale to tuck-ups or sit-ups to maintain the stimulus. WARM-UP 1 set: 200-m jog 5 elbow instep + hamstring stretch/side 10 alternating dead bugs 1 set: 200-m run 10 single-DB front squats 10 single-DB push presses 10 alternating single-leg v-ups 1 set: 200-m hard run 10 single-DB thrusters 10 v-ups ACCESSORY Post-workout: 5 sets: Max L-sit hold – Rest 1:00-2:00 between sets. STRETCHING 2 sets: :30 leg swings/leg :30 standing hamstring stretch/legRead more

Bell House Fitness – CrossFit 03.25.23 (Time) RX 5 rounds for time with a partner: 200-m run with your partner 30 wall-ball shots (14/20 lb)(9/10 ft) 20 toes-to-bars -split wall balls and t2b as desiredRead more

Bell House Fitness – Lifting 03.24.23 (No Measure) MAIN LIFT Front squat: – Build to a 3-rep-max. – Rest 2:00-3:00 between attempts. SCORE:LOAD NOTES In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts. For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once. If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day. For Accessory – I, use a load that feels manageable in the early sets and heavier towards the final 3 sets. Prioritize Keeping the chest up and the shoulders rising with the hips in the initial pull. WARM-UP 3 sets: 10 “T”...Read more

Bell House Fitness – Home Gym 03.24.23 (No Measure) EQUIPMENT EMOM 21: Minute 1 | :30-1:00 plank hold Minute 2 | 5 squat jumps for max height Minute 3 | :30 double-DB deadlifts – Touch all 4 heads of the DBs to the floor. BODYWEIGHT EMOM 21: Minute 1 | :30-1:00 plank hold Minute 2 | 5 squat jumps for max height Minute 3 | :30 alternating single-leg squats WORKOUT NOTES 10+ deadlifts/minute. Heavy DB load (50/70 lb or more). Reduce DB load, plank duration, and squat jump volume (to 3 reps) to maintain the stimulus and unbroken sets. WARM-UP On a 7:00 clock: 1-2-3-4… etc. Single-leg toe touches/leg “T” push-ups PVC overhead squats (hold the bottom for :01) ACCESSORY Post-workout: Accumulate: 25 DB Jefferson curls 25 supermen 25 DB good mornings STRETCHING Accumulate: :30 couch stretch/side :30 elevated pigeon stretch/side :30 seated reach stretchRead more

Bell House Fitness – CrossFit Deadlift (20:00 to build to a heavy single) MOD 1 5 sets for load: 5 deadlifts Post Workout/Buns and Guns 3 sets 15 double arm KB push press immediately into… 100ft double arm overhead KB carry -rest 2:00 between sets, increase weight each setRead more