Bell House Fitness – Home Gym 02.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 5: 10 DB overhead squats 20 object jump-overs (knee height) 30 DB swings – Use one DB. Rest 5 minutes AMRAP 5: 10 DB power snatches 20 object jump-overs (knee height) 30 DB renegade rows. – Use one DB for the snatches and two for the rows. BODYWEIGHT AMRAP 5: 10 jumping air squats 20 object jump-overs (knee height) 30 push-ups Rest 5 minutes AMRAP 5: 10 burpees 20 object jump-overs (knee height) 30 push-ups WORKOUT NOTES 1-2 rounds/AMRAP. Moderate DB load (35/50 lb). Reduce DB load as needed. Substitute DB overhead squats with overhead lunges. Reduce volume to 10-15-20 as needed. WARM-UP 3 sets: 10 PVC pass throughs 5 windmills/arm :20 shoulder taps :20 lateral line hops :20 air squats 3 sets: 6 DB power snatches 3 DB overhead squats/arm 6 object jump-overs 6-10 push-ups...Read more

Bell House Fitness – CrossFit 02.13.23 (Time) RX 4 rounds for time: 400-m run 400/500-m row INTERMEDIATE Same as Rx’d BEGINNER 4 rounds for time: 200-m run 200/250-m row SKILL WORK Post-workout: Accumulate: 50 GHD hip extensions BUNS AND GUNS (optional post workout) EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 hollow holdRead more

Bell House Fitness – Home Gym 02.13.23 (Time) EQUIPMENT 4 rounds for time: 400-m run 30 up-downs to a target (6 in) BODYWEIGHT Same as the equipment option. WORKOUT NOTES 12:00-17:00. Bodyweight workout. Reduce the runs in distance and the up-downs in reps to as low as 15 to finish each in 2:00 or less. WARM-UP 5 sets: :30 jog 10 walking toy soldiers 2 sets: 200-m run (moderate) 10 alternating spiderman stretches 10 double-knee tucks in a plank 2 sets: 100-m run (fast) 10 up-downs – Rest 1:00. ACCESSORY Post-workout: Accumulate: 50 DB good mornings STRETCHING Accumulate: 1:00 lacrosse ball foot roll/footRead more

Bell House Fitness – Lifting 02.13.23 MAIN LIFT 5 sets for load: 3 deadlifts Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 55-60% of your latest 1-rep max. SCORE:LOAD NOTES This week, we decrease the reps and increase loading on the deadlifts. All sets should be unbroken. Adjust the loading accordingly if needed. Today’s goal is around 80-90% of your last previous 1-rep. If you can do more, go for it! Try to increase the loading of the tempo sets from last week’s sets. In Accessory – I, rest as needed and build to your heaviest set of 6. Increase load from last week. In Accessory – II, use a pair of KBs for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. Find a hollow hold position that will...Read more

Bell House Fitness – Lifting REST DAYRead more