Bell House Fitness – Home Gym 03.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 3: 7 hand-release push-ups 10 DB sumo deadlift high-pulls Rest 5 min then… AMRAP 3: 7 double-DB bent over rows 10 single-DB thrusters BODYWEIGHT AMRAP 3: 7 hand-release push-ups 10 weighted ground-to-shoulders Rest 5 min then… AMRAP 3: 7 v-ups 10 jumping air squats WORKOUT NOTES 3+ rounds on each AMRAP. Light load DBs (25/35 lb or less). Reduce DB load, scale volume to 5 and 7 reps, and scale push-ups to the knees to maintain the stimulus. WARM-UP AMRAP 7: 15 jumping jacks 20 mountain climbers 5 push-ups 10 samson stretch lunges :20 hollow hold – Move at a steady pace. 2 sets: 5 hand-release push-ups 7 DB sumo deadlift high-pulls – Rest :30 between sets. 2 sets: 5 double-DB bent over rows 7 single-DB thrusters – Rest :30 between sets. ACCESSORY Post-workout: EMOM 7:...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.14.23 (AMRAP – Rounds and Reps) RX AMRAP 3: 7 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 7 pull-ups 10 thrusters (55/75 lb) MOD 1 AMRAP 3: 4 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 4 pull-ups 10 thrusters (55/75 lb) MOD 2 AMRAP 3: 7 foot-assisted ring dips 10 sumo deadlift high-pulls (35/45 lb) Rest 5 min then… AMRAP 3: 7 jumping pull-ups 10 thrusters (35/45 lb) SKILL WORK Post-workout: EMOM 7: 1-5 bar muscle-upsRead more

Bell House Fitness – Lifting 03.13.23 MAIN LIFT 5 sets for load: 1 snatch balance 1 overhead squat – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 3 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this week should be generally heavier than last week’s. In Accessory – I, build to a heavy set of 5 reps. Use straps if desired, but avoid using a weight belt. In Accessory – II, complete 25-ft on one arm and then immediately complete another 25-ft on the other arm. Start the lunges immediately after the plank hold. WARM-UP 2 sets: 15 single-arm DB bent over rows/arm 10 PVC pass throughs 15 band pull-aparts 10 kip swings 15 empty barbell overhead squats 2 sets: 5 behind-the-neck push presses 5 behind-the-neck push jerks 5 snatch balances –...Read more

Bell House Fitness – Home Gym 03.13.23 (Time) EQUIPMENT For time: 21-18-15-12-9-6-3: DB squats DB-facing burpees SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Moderate load DBs (35/50 lb). Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus. WARM-UP 1 set: 10 alternating spiderman stretches 5 inchworms + 1 push-up 10 air squats 5 DB-facing burpees 1 set: 10 hamstring scoops/leg 5 DB pause goblet squats 10 DB-facing burpees 5 DB pause squats 2 sets: :20 DB squats – Rest :10 :20 DB-facing burpees – Rest :10 ACCESSORY Post-workout: On a 6:00 clock: Build to a 1-rep shoulder-to-overhead – Use a rack if available.Read more