Bell House Fitness – CrossFit Back Rack Lunge (RX 7 sets for load: 6 back-rack reverse lunges (3/leg)) SKILL WORK Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-undersRead more

Bell House Fitness – Home Gym 12.30.22 (AMRAP – Rounds and Reps) EQUIPMENT 4 sets for AMRAP 4: 3 DB hang power cleans 6 DB shoulder-to-overheads 9 burpees over the DB 12 DB bent over rows – Rest 2:00 between rounds. BODYWEIGHT 4 sets for AMRAP 4: 3 burpees to a target (12 in) 6 handstand push-ups 9 burpees over a line 12 DB bent over rows – Rest 2:00 between rounds. WORKOUT NOTES 2+ rounds/AMRAP. Light-to-moderate DB loads (35/50 lb or less). Use two DBs if possible. Reduce DB load as needed, reduce burpee reps to 7 or 5, and use just one DB if necessary. WARM-UP 1 set: 5 single-arm DB hang power cleans/arm 5 single-arm DB S2O/arm 5 burpees 5 DB bent over rows 1 set: 5 DB hang power cleans 5 DB shoulder-to-overheads 5 burpees over the DB 5 DB bent over rows – Use two...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 12.29.22 (4 Rounds for calories) RX EMOM 5: :30calorie machine row EMOM 5: :45calorie machine row Rest 1:00 EMOM 5: :30calorie machine bike EMOM 5: :45calorie machine bike INTERMEDIATE Same as Rx’d BEGINNER Same as Rx’d SKILL WORK Pre-workout: Every 1:00 x 4 sets: 1) Max Bicep Curls 2) Max Tricep Extensions 3) Max Ring Rows 4) Max Ring Dips – rest :20 between each setRead more

Bell House Fitness – Home Gym 12.29.22 (Distance) EQUIPMENT EMOM 5: :20 run EMOM 5: :30 run EMOM 5: :40 run EMOM 5: :50 run BODYWEIGHT Same as equipment option. WORKOUT NOTES Maximize distance for each interval. Bodyweight workout that starts with faster paces and slows towards the end. Moderate running speeds as needed to avoid rest during the working intervals. WARM-UP 2 sets: 10 alternating lateral lunges 20 high knees 20 butt kickers 200-m run 1 set: 5-8 split squats/leg 10 single-leg DB RDLs/leg – Control the descent for :05 for each movement. 3 sets: :20 run – Rest 1:00 between sets. – Increase pace with each set. ACCESSORY Post-workout: Accumulate: 5:00 plank hold – Rest as little as possible between sets. STRETCHING Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)Read more