Bell House Fitness – Home Gym 03.17.23 (Time) EQUIPMENT 7 rounds for time: 7 handstand push-ups 7 double-DB thrusters 7 tuck-ups 7 double-DB deadlifts 7 burpees 7 single-DB swings 7 double-DB rows – Touch all 4 heads of the DBs to the ground on the deadlifts. SCORE:TOTAL TIME BODYWEIGHT 7 rounds for time: 7 handstand push-ups 7 jumping air squats 7 tuck-ups 7 single-leg squats/leg 7 burpees 7 up-downs to a target (6 in) 7 weighted sit-ups – Touch an object to the ground overhead for the weighted sit-ups. SCORE:TOTAL TIME WORKOUT NOTES 21:00-30:00. Moderate DB load (35/50 lb). Reduce DB load and scale to pike push-ups to maintain the stimulus. WARM-UP On a 5:00 clock: 3 inchworms 5 push-ups 7 v-ups 9 air squats – Move at a steady pace. 5-10 reps of each: Handstand push-ups Double-DB thrusters Tuck-ups Double-DB deadlifts Burpees Single-DB swings Double-DB rows – Rest as...Read more

Bell House Fitness – Lifting 03.17.23 MAIN LIFT 5 sets for load: 3 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. Start your working sets around 80% of your 1RM front squat and find a heavy set of 3 reps. Emphasize keeping the heels down at the very bottom of the squat and driving the shoulders up into the bar to stand. In Accessory – I, use a load that can be completed quickly, but the final 5 reps start to slow down. Don’t let any single set take longer than :40 to perform. In Accessory – II, push each movement to failure even if it means shorter holds/fewer reps in the 2nd and 3rd sets. WARM-UP 2 sets: 1:00 bike 5 elbow instep...Read more

Bell House Fitness – CrossFit The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-UpsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereMOD 1 5 rounds for time: 7 handstand push-ups 7 thrusters (65/95 lb) 7 knees-to-elbows 7 deadlifts (105/155 lb) 7 burpees 7 KB swings (35/53 lb) 7 pull-ups MOD 2 5 rounds for time: 7 push-ups 7 thrusters (35/45 lb) 7 hanging knee raises 7 deadlifts (55/75 lb) 7 burpees 7 KB swings (18/26 lb) 7 ring rowsRead more

Bell House Fitness – Home Gym 03.16.23 (Time) EQUIPMENT For time: 20 deficit push-ups (2/4 in) 150-ft single-arm DB overhead walking lunge 1,000-m run 150-ft single-arm DB overhead walking lunge 20 deficit push-ups (2/4 in) BODYWEIGHT For time: 20 deficit push-ups (2/4 in) 150-ft overhead weighted lunge 1,000-m run 150-ft overhead weighted lunge 20 deficit push-ups (2/4 in) SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Scale the push-ups to the knees, reduce the load of the DB, and reduce the run to 800-m to maintain the stimulus. WARM-UP 2 sets: 10 PVC pass throughs 10 PVC overhead lunges 10 PVC overhead squats 10 T push-ups 200-m run 2 sets: 5 deficit push-ups 25-ft left-arm DB overhead walking lunge 25-ft right-arm DB overhead walking lunge 5 deficit push-ups – Rest as needed between sets. ACCESSORY Post-workout: Accumulate: 50 supermen 50 weighted Russian twists.Read more

Bell House Fitness – Lifting REST DAYRead more