Bell House Fitness – Home Gym 03.21.23 (Distance) EQUIPMENT AMRAP 7: Max-distance run – Option 1: Perform on a track where distance can be accurately measured. – Option 2: Perform this workout on an uphill course as much as possible – Option 3: Perform this workout on a treadmill and set the incline to 0.7. Run AFAP as long as possible. BODYWEIGHT Same as equipment option. WORKOUT NOTES 1,200-m or more. Max-effort monostructural workout. Scale the pace as needed to maximize the total distance ran in 7 minutes. WARM-UP 2 sets: 100-m jog 10 walking Samson stretch lunges 10 walking toy soldiers/leg 10 bunny hops 10 jumping air squats 100-m hard run 1 set: 10 laying leg crossovers 10 alternating lunge + twist 10 burpees 2 sets: :15 easy jog :15 hard run :30 easy jog :30 hard run 1:00 easy jog 1:00 hard run – Rest as needed between...Read more

Bell House Fitness – CrossFit 2k Row (Time) Max Effort 2k RowMOD 1 For time: Max distance row in 8:00 SKILL WORK Post-workout: 3 sets: Max unbroken strict ring-dips 1:00 plank hold Buns and Guns 100 banded hamstring curls 100 glute bridges (body weight)Read more

Bell House Fitness – Lifting 03.20.23 (No Measure) MAIN LIFT Snatch balance: – Build to a 1-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 to a 1-rep-max snatch balance. If you fail a load more than once, reduce the load and build back up for another attempt or perform 2 heavy-single drop sets at 90% of your best lift. In Accessory – I, use a load that feels manageable in the early sets and heavier towards the final 3 sets. Prioritize speed during the ascent while squatting. WARM-UP 3 sets: :45 ski or jumping jacks :45 row 2 sets: 10 PVC pass throughs 5 wall squats 5 overhead squats – Use an empty barbell and pause in the bottom...Read more

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