Bell House Fitness – Home Gym 03.20.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 double-DB bent over rows BODYWEIGHT AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 weighted sit-ups WORKOUT NOTES 5-8 rounds. Moderate DB load (35/50 lb). Scale volume to 20-15-10 and reduce the DB load to maintain the stimulus. WARM-UP 3 sets: 10 lateral leg swings/leg 5 squat-to-stands 5 push-ups 10 air squats 3 sets: :20 air squats – Rest :10 :20 burpees-to-target – Rest :10 :20 double-DB bent over rows – Rest 1:00 ACCESSORY Pre-workout: 3 sets: 10 seated DB shoulder press 1:00 overhead DB carry – Rest as needed. STRETCHING Accumulate: 1:00 couch stretch/leg 1:00 supine snow angelsRead more

Bell House Fitness – CrossFit 03.20.23 (AMRAP – Rounds and Reps) RX AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 chest-to-bar pull-ups MOD 1 AMRAP 20: 30 air squats 20 burpees-to-target (2 in) 10 pull-ups MOD 2 AMRAP 20: 21 air squats 14 burpees 7 banded strict pull-ups Buns and Guns 3 sets 8 R bicep curls (L arm in static hold bicep curl) directly into… 8 L bicep curls (R arm in static hold bicep curl) directly into… 8 double bicep curlsRead more

Bell House Fitness – Home Gym 03.18.23 (AMRAP – Reps) EQUIPMENT 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. BODYWEIGHT 4 x 4:00 rounds for reps with a partner: 400-m run 40 lateral line hops Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 lateral line hops each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. WORKOUT NOTES 1:00+ and 45+ air squats each round. Faster-paced monostructural and bodyweight workout. Reduce the run distance to 300-m, scale the double-unders to 20 reps or single-unders, and squat to a target to maintain the...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.18.23 (4 Rounds for reps) RX 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 1 4 x 4:00 rounds for reps with a partner: 400-m run :30 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 2 4 x 4:00 rounds for reps with a partner: 200-m run 40 single-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together,...Read more