Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.23.23 (Time) EQUIPMENT For time: 30 object jump-overs (knee height) 20 DB push jerks 10 DB burpee squat clean thrusters – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 30 object jump-overs (knee height) 20 deficit handstand push-ups (2/4 in) 10 wall walks SCORE:TOTAL TIME WORKOUT NOTES 5:00-10:00. Moderate DB load (35/50 lb). Reduce the DB load and scale the height of the jump-overs to maintain the stimulus. WARM-UP EMOM 6: Minute 1 | :45 easy jog Minute 2 | :45 unweighted step-ups or over-the-fences Minute 3 | :45 inchworm + push-up 1 set: 5 wall squats 20 lateral line hops 5 tuck-jumps 5 object jump overs 3 DB burpees 3 DB power cleans 3 DB front squats 3 DB push presses 3 DB burpee squat clean thrusters 2 sets: 10 object jump overs 5 DB push jerks 2 DB burpee squat clean thrusters...Read more

Bell House Fitness – CrossFit 03.23.23 (Time) 5 rounds for time with a partner: 20 front squats (75/115 lb) 30 kettlebell swings (53/70 lb) 40 partner medicine-ball sit-ups (14/20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. MOD 1 5 rounds for time with a partner: 20 front squats (65/95 lb) 30 kettlebell swings (35/53 lb) 40 partner medicine-ball sit-ups (10/14 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. MOD 2 5 rounds for time with a partner: 20 single-KB front squats (26/35 lb) 15 kettlebell swings (26/35 lb) 20 sit-ups – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups.Read more

Bell House Fitness – Lifting 03.22.23 (No Measure) MAIN LIFT Bench press: – 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 toa. 3-rep-max bench press. Be sure to use a spotter and take a full 3:00 of rest between your heaviest sets. Emphasize control on the descent and speed on the way up during warm-up sets. For Accessory – I, build to a 7 rep-max hang power clean. The set must be unbroken, but you can rest in the front rack or the hang between reps. Sets 1-3 should be similar in load to the first 3 weeks used in this cycle. WARM-UP 2 sets: 1:00 band pull-a-parts :45 row :30 push-ups :15 kip swings 2...Read more

Bell House Fitness – Home Gym 03.22.23 (Time) EQUIPMENT 5 rounds for time with a partner: 20 DB front squats 30 DB swings 40 partner weighted sit-ups (~20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. – Use two DBs for the squats and one for the swings SCORE:TOTAL TIME BODYWEIGHT 5 rounds for time with a partner: 20 weighted front squats 30 lateral burpees-over-partner 40 partner weighted sit-ups – One partner holds a plank while the other performs a burpee with a lateral jump over their torso. – Alternate reps on the sit-ups. SCORE:TOTAL TIME WORKOUT NOTES 17:00-24:00. Moderate DB load (35/50 lb). Reduce DB and sit-up load as needed to maintain the stimulus. WARM-UP 1 set: :30 jumping jacks 10 alternating spiderman stretches 5 wall squats 10 DB deadlifts :30 plank hold 1 set: :30...Read more