Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 02.09.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 20 double-unders 10 DB goblet squats 5 object jump overs (thigh height) BODYWEIGHT AMRAP 10: 50-m run 10 weighted goblet squats 5 object jump overs (thigh height) WARM-UP NOTES 5-9 rounds. Heavy DB (50/70 lb). Reduce DB loading, scale to :30 of double-under practice, and reduce the height of the jump. WARM-UP 2 sets: :30 single-unders 10 single-leg calf raises/leg 10 over-the-fence 5 pause goblet squats 5 goblet squats 2 sets: :20 double-unders – Rest :10 :20 DB goblet squats – Rest :10 :20 object jump overs – Rest 1:00 ACCESSORY Post-workout: 3 sets: 10 DB Bulgarian split squats/leg STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Bell House Fitness – CrossFit 02.09.23 (AMRAP – Rounds and Reps) RX AMRAP 10: 20 double-unders 10 goblet squats (53/70 lb) 5 box jumps (24/30 in) – Use a single KB for the squats. MOD 1 AMRAP 10: :30 double-unders 10 goblet squats (35/53 lb) 5 box jumps (24/30 in) – Use a single KB for the squats. MOD 2 AMRAP 10: 20 single-unders 10 goblet squats (18/26 lb) 5 box step-ups (12/20 in) – Use a single KB for the squats. SKILL WORK Post-workout: 3 sets: 10 KB Bulgarian split squats/legRead more

Bell House Fitness – Lifting 02.08.23 (No Measure) MAIN LIFT 3 sets for load: 5 push press 3 drop sets: 2 push presses – Use 90% of your best set of 5. 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 of 20. Use two dumbbells and alternate which arm is pressing. At the end of the set, each arm will have done 10 reps. In Accessory – II, use a narrower grip for the chin-ups than you normally use for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible. WARM-UP...Read more

Bell House Fitness – Home Gym 02.08.23 (Weight) EQUIPMENT For load: EMOM 25: Min. 1-5 | 10 DB power cleans Min. 6-10 | 9 DB front squats Min. 11-15 | 8 DB hang power cleans Min. 16-20 | 7 DB hang squat cleans Min. 21-25 | 6 DB squat cleans SCORE:LOAD BODYWEIGHT For load: EMOM 25: Min. 1-5 | 10 jumps over an object Min. 6-10 | 9 burpees Min. 11-15 | 80-m run Min. 16-20 | 7 burpees + jumping squats Min. 21-25 | 6 single-leg squats/leg SCORE:LOAD WORKOUT NOTES Unbroken reps and all work in :40 or less. Moderate DB load (35/50 lb or less). Reduce DB load and/or CAP each round at :40. WARM-UP 2 sets: 10 dumbbell RDLs 10 alternating cossack squats 5 side plank reach-throughs/side 10 pause goblet squats 2 sets of each movement: 5 DB power cleans 5 DB front squats 4 DB hang...Read more