Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.07.23 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 DB shoulder presses – Rest 3:00 between sets. – Use two DBs. BODYWEIGHT 5 sets for reps: :30 strict handstand push-ups – Rest 3:00 between sets. WORKOUT NOTES Unbroken sets, regardless of total reps. Heavy DB loading (50/70 lb), but lighter DBs may be used — simply perform more reps! Scale the DB load, scale to just 1 DB, or substitute with another pressing variation if unable to go overhead. WARM-UP On a 7:00 clock: 10 arm swings across 10 arm swings overhead :20 hollow hold 25-ft DB overhead carry/arm – Cycle through each movement for 7:00 at a steady pace. 1 set: 5-10 single-arm DB presses/arm – Hold the top of each rep for :03. 1 set: 5 tempo DB shoulder press – Hold the top for :03 and lower for :03. 1...Read more

Bell House Fitness – CrossFit Shoulder Press (03.07.23) 5 sets for load: 10 shoulder pressesRead more

Bell House Fitness – Lifting 03.06.23 (No Measure) MAIN LIFT 5 sets for load: 1 behind-the-neck push press 1 snatch balance 1 overhead squat SCORE:LOAD NOTES In week 2 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. In Accessory – I, build to a heavy set of 6 reps with minimal rest between sets. In Accessory – II, scale load and ROM as needed to complete each movement unbroken, but rest as needed between each. WARM-UP 4 sets: :30 ski erg or bear crawl 3 wall squats 5 PVC Sots press 2 sets: 10 alternating spiderman stretches 10 pause goblet squats EMOM 3: 2 behind-the-neck push presses 2 snatch balancees 2 overhead squats – Use an empty barbell. 3-5 sets: 1 behind-the-neck push press 1 snatch balance 1 overhead squat – Build in...Read more

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