Bell House Fitness – Home Gym 02.11.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15: 10 DB bent-over rows 25-ft DB overhead walking lunges 100 double-unders 25-ft DB overhead walking lunges – Use one dumbbell. BODYWEIGHT AMRAP 15: 15 push-ups 25-ft weighted overhead walking lunge 400-m run 25-ft weighted overhead walking lunge – Use one dumbbell. WORKOUT NOTES 4-6 rounds. Moderate DB load (35/50 lb). Reduce DB loading and scale double-unders to 50 reps or 100 singles. WARM-UP 1 set: 12 walking lunge steps 10 plank shoulder taps :30 single-unders 1 set: 12 DB goblet lunges 10 DB shoulder presses 10 alternating DB plank rows :20 double-unders 1 set: 25-ft DB overhead walking lunges 7 DB bent-over rows 25-ft DB overhead walking lunges 30 double-unders ACCESSORY Pre-workout: EMOM 6: 25-ft double-DB overhead walking lunges STRETCHING 3 sets: 10 ATY raises :30 doorway pec-stretch/sideRead more

Bell House Fitness – CrossFit 02.11.23 (AMRAP – Rounds and Reps) RX AMRAP 15: 10 pull-ups 25-ft DB overhead walking lunge (35/50 lb) 15/20-cal bike 25-ft DB overhead walking lunge – Use one DB. MOD 1 AMRAP 15: 5 pull-ups 25-ft DB overhead walking lunge (20/35 lb) 10/15-cal bike 25-ft DB overhead walking lunge – Use one DB. MOD 2 AMRAP 15: 5 jumping pull-ups 25-ft DB overhead walking lunge (10/15 lb) 7/10-cal bike 25-ft DB overhead walking lunge – Use one DB.Read more

Bell House Fitness – Lifting 02.10.23 (No Measure) MAIN LIFT 3 sets for load: 2 clean pulls 5 power cleans 3 drop sets: 2 power cleans – Use 90% of your best set of 5. SCORE:LOAD NOTES All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this. Today’s goal is around 75-80% of your last previous 1-rep. If you can do more, go for it! Drop sets should be clean and crisp. In Accessory – I, rest as needed and build to your heaviest set 10. In Accessory – II, focus on speed in the hang muscle cleans and getting the elbows through as quickly as possible on each lift. The goals on the plate hops are speed and fast feet. Get on and off the plate as quickly as possible for 30 reps. Rest as needed between sets. WARM-UP 2 sets: 1:00 row...Read more

Bell House Fitness – Home Gym 02.10.23 (Time) EQUIPMENT For time: 600-m run 100 push-ups 600-m run SCORE:TOTAL TIME BODYWEIGHT Same as equipment option SCORE:TOTAL TIME WORKOUT NOTES 8:00-13:00. Bodyweight workout. Reduce runs to finish in 3:30 or faster, reduce push-up volume to 70 reps, and scale push-ups to the knees. WARM-UP 1 set: 200-m run 10 alternating plank reach throughs 10 knee push-ups 1 set: 200-m run 10 T push-ups 5 down dog to cobra stretches 1 set: 200-m run :20 push-ups ACCESSORY Post-workout: 3 sets: 15 DB bent-over rows 10 slow inchworm hip taps STRETCHING Accumulate: 30 reach, roll, and liftRead more

Bell House Fitness – CrossFit 02.10.23 (Time) RX For time: 400/500-m row 100 push-ups 400/500-m row MOD 1 For time: 400/500-m row 70 push-ups 400/500-m row MOD 2 For time: 200/250-m row 50 push-ups 200/250-m row SKILL WORK Post-workout: 3 sets: 15 bent-over rows 10 barbell roll-outsRead more