Bell House Fitness – Home Gym 03.06.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 1 DB deadlift 1 DB front squat 1 jump to, or over, an object (hip height) – Add 1 rep to each movement after completing a full round. – Use two DBs. BODYWEIGHT AMRAP 12: 1 sit-up 1 air squat 1 jump to, or over, an object (hip height) – Add 1 rep to each movement after completing a full round. WORKOUT NOTES Round of 10+. Moderate load DBs (35/50 lb). Reduce DB loading, scale to just 1 DB, and reduce the height of the jump as needed. WARM-UP 3 sets: :20 unweighted good mornings :20 Samson lunges :20 jumping squats – Rest :30 between sets. 1 set: 1:00 alternating scorpion stretch 1:00 alternating supine hip crossovers 3 sets: 5 DB deadlifts 5 DB front squats 5 jumps to, or over, an object – Rest...Read more

Bell House Fitness – CrossFit 03.06.23 (AMRAP – Rounds and Reps) RX AMRAP 12: 1 deadlift (95/135 lb) 1 front squat (95/135 lb) 1 box jump (24/30 in) – Add 1 rep to each movement after completing a full round. MOD 1 AMRAP 12: 1 deadlift (65/95 lb) 1 front squat (65/95 lb) 1 box jump (24/30 in) – Add 1 rep to each movement after completing a full round. MOD 2 AMRAP 12: 1 deadlift (55/75 lb) 1 front squat (55/75 lb) 1 box step-ups (12/20 in) – Add 1 rep to each movement after completing a full round. SKILL WORK Post-workout: 1 set: 400-m barbell walk – Barbell in the back rack position. – Try to use workout weight.Read more

Bell House Fitness – Lifting 03.04.23 MAIN LIFT 5 sets for load: 5 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. 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, perform 3 heavy sets of RDLs to build to a heavy set. Keep the spine neutral and each set unbroken. In Accessory – II, go as heavy as possible on the side bends and scale the L-sit to a tuck hold as needed. WARM-UP 2 sets: 50-ft banded monster walk forward 50-ft banded monster walk backward 5 banded inchworms 15 banded air squats – Place a small band just below or above the knees. 2 sets: 5...Read more

Bell House Fitness – Home Gym 03.04.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15 with a partner: 5-10-15-20… Dumbbell clean and jerks Synchronized sit-ups Synchronized object jump-overs (knee height) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. – Use two DBs for the clean and jerks. BODYWEIGHT AMRAP 15 with a partner: 5-10-15-20… Synchronized burpees to target (12 in) Synchronized sit-ups Synchronized object jump-overs (knee height) – Continue adding 5 reps to each movement at the end of the round. WORKOUT NOTES Complete the round of 20 clean and jerks or higher. Heavy DB loading (50/70 lb). Scale the DB load to be able to complete 3+ reps unbroken and reduce the height of the jump-over as needed. WARM-UP 2 sets: P1: 50 jumping jacks P2: 5 sit-ups + up-downs – P1 jumping...Read more

Bell House Fitness – CrossFit 03.03.23 (AMRAP – Rounds and Reps) RX AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (125/185 lb) Synchronized sit-ups Synchronized box jump-overs (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. MOD 1 AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (95/135 lb) Synchronized sit-ups Synchronized box jump-overs (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. MOD 2 AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (55/75 lb) Synchronized sit-ups Synchronized box step-overs (12/20 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.Read more