Bell House Fitness – CrossFit 12.01.22 (Time) RX For time: 10-20-30-40-50: Single DB lunges (35/50lbs) Double-unders Sit-ups MOD 1) For time: 10-20-30-40-50: DB lunges (20/35lbs) Double-unders (seconds) Sit-ups MOD 2) For time: 10-20-30-40-50: Walking lunges Single-unders 5-10-15-20-25: Sit-ups SKILL WORK Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-undersRead more

Bell House Fitness – Home Gym 12.01.22 (Time) EQUIPMENT For time: 10-20-30-40-50: DB lunges Double-unders Sit-ups BODYWEIGHT For time: 10-20-30-40-50: Weighted lunges Double-unders Sit-ups WORKOUT NOTES 13:00-18:00. Light DB load (35/50 lb). Reduce DB load, reduce the volume to 30-25-20-15-10, and scale to single-unders. WARM-UP 1 set: :20 walking lunges :20 double-unders :20 sit-ups 2 sets: 10 DB lunges 20 double-unders 10 sit-ups – Rest 1:00 between sets. ACCESSORY Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-unders STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/footRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit Deadlift (7 sets for load: 3 deadlifts) MOD 1) 5 sets for load: 5 deadlifts SKILL WORK Post-workout: 3 rounds for reps: 1:00 GHD hip and back extensions 1:00 restRead more

Bell House Fitness – Home Gym 11.30.22 (AMRAP – Reps) EQUIPMENT 5 x AMRAP 1:30: 20 unweighted good mornings 20 jumping squats Max-rep DB deadlifts – Rest 3:00 between sets. BODYWEIGHT 5 x AMRAP 1:30: 20 unweighted good mornings 20 jumping squats Max-rep weighted deadlifts – Rest 3:00 between sets. WORKOUT NOTES 20+ DB deadlifts/round. DB loads as heavy as possible. Reduce good mornings and squats to 15 reps. WARM-UP 2 sets: :30 jump rope 10 Samson stretch lunges 10 hollow rocks 10 supermen 10 DB bent over rows 10 DB presses 10 DB squats 1 set: 10 unweighted good mornings 10 jumping lunges 10 DB deadlifts ACCESSORY Post-workout: 3 rounds for reps: 10 DB Jefferson curls 1:00 rest STRETCHING 3 sets: :30 standing pike stretch :30 scorpion stretch/side :30 Samson stretch/sideRead more