Bell House Fitness – Lifting Overhead Squat (MAIN LIFT 3 sets: 5 overhead squats – Building to your heaviest set of 5.) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max! In Accessory – I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the...Read more

Bell House Fitness – Home Gym 12.10.22 (Time) EQUIPMENT 4 rounds for time: 400-m run 20 weighted sit-ups 10 double-DB bent over rows BODYWEIGHT 4 rounds for time: 400-m run 20 weighted sit-ups 10 handstand push-ups WORKOUT NOTES 12:00-17:00. Moderate DB load (35/50 lb). Maintain the 400-m run, reduce the load of the sit-ups, and perform single-DB bent-over rows. WARM-UP On a 5:00 clock: :45 jog :15 run – No rest between movements. 1 set: 10 alternating scorpion stretches 10 alternating hip crossovers 5 weighted sit-ups 5 double-DB bent over rows 1 set: 200-m run 10 weighted sit-ups 5-8 double-DB bent over rows ACCESSORY Post-workout: 3 sets: Max-rep unbroken hollow rocks – Rest 1:00 between sets. STRETCHING Accumulate: 1:00 pigeon stretch / sideRead more

Bell House Fitness – CrossFit Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.MOD 1) Same as Rx’d MOD 2) 3 rounds for reps: 1:00 wall-ball shot (6/10 lb)(9/10 ft) 1:00 push press (35/45 lb) 1:00 box step-ups (12/20 in) 1:00 sumo deadlift high pull (35/45 lb) 1:00 row for calories – Rest 1:00 between rounds.Read more

Bell House Fitness – Lifting 12.09.22 MAIN LIFT 2 sets: 2 snatches (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%)   NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max! In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work....Read more

Bell House Fitness – Home Gym 12.09.22 (AMRAP – Reps) EQUIPMENT 3 rounds for reps: 1:00 DB goblet squats 1:00 single-DB push presses 1:00 jumps onto, or over, an object (20 in) 1:00 DB sumo deadlift high pulls 1:00 up-downs – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for reps: 1:00 air squats 1:00 pike push-ups (floor) 1:00 jumps onto, or over, an object (20 in) 1:00 unweighted good mornings 1:00 up-downs – Rest 1:00 between rounds. WORKOUT NOTES 200-300 reps. Light DB load (20/30 lb). Reduce load if possible, substitute with step-ups instead of jumps, and reduce the pace to just stay consistent. WARM-UP 2 sets: 1:00 jump rope :30 toe touches :30 bear crawl :30 walking lunge steps :30 dive bomber push-ups – No rest between movements. – Rest 1:00 between sets. 2 sets: :20 DB goblet squats :20 single-DB push presses :20 jumps onto, or over, an...Read more