Bell House Fitness – Home Gym 02.16.23 (AMRAP – Reps) EQUIPMENT 7 sets for reps: :30 left-arm DB hang split snatches – Rest :30 :30 right-arm DB hang split snatches – Rest :30 BODYWEIGHT EMOM 21: Minute 1 | 3-5 burpees for max height Minute 2 | :30 left-leg scale hold Minute 3 | :30 right-leg scale hold WORKOUT NOTES 3-8 reps/interval. Heavy DB load (50/70 lb). Reduce DB load as needed to accomplish 3+ unbroken reps. If you need to put the DB down before :30, that is ok. WARM-UP 2 sets: 50-ft walking lunges 10 alternating high-plank reach throughs 10 knee push-ups 10 DB bent over rows/arm 2 sets on each arm: 3-5 DB push presses 3-5 DB push jerks 3-5 DB hang power snatches 3-5 DB hang split snatches. – Rest as needed. ACCESSORY Pre-workout: EMOM 6: :15-:30 handstand hold STRETCHING Accumulate: 1:00 banded shoulder stretch/armRead more

Bell House Fitness – CrossFit Back Squat ( RX EMOM 21: Minute 1 | DB manmakers (35/50 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. *Score is heaviest back squat load MOD 1 EMOM 21: Minute 1 | DB manmakers (20/35 lb) Minute 2 | 5 back squats Minute 3 | rest )Read more

Bell House Fitness – Lifting 02.15.23 MAIN LIFT 5 sets for load: 3 push press 3 drop sets: 2 push presses – Use 90% of your best set of 3.   NOTES 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! Drop sets should be clean and crisp. In Accessory – I, rest as needed and build to your heaviest set of 10. Use an empty barbell, and keep your hands in a normal pressing grip on the bar. In Accessory – II, add weight to the ring pull-ups if the 6 reps are too easy. Perform strict ring pull-ups. Use a bench or post to support yourself as the opposite-arm works on the single-arm rows. Find a weight that will allow you to do all 12 unbroken each round....Read more

Bell House Fitness – Home Gym 02.15.23 (AMRAP – Reps) EQUIPMENT EMOM 21: Minute 1 | 3 DB manmakers Minute 2 | :45 DB squats Minute 3 | rest – Use two DBs for the manmakers. BODYWEIGHT EMOM 21: Minute 1 | :45 wall walks Minute 2 | :45 air squats Minute 3 | rest – Use two DBs for the manmakers. WORKOUT NOTES 10-20 squats. Moderate DB load (35/50 lb). Reduce DB load to finish manmakers in :45 or less and complete 10+ DB squats. WARM-UP 1 set: :30 jumping jacks :30 DB overhead carry 10 pause goblet squats 1 set: :30 jumping jacks :30 DB overhead carry 10 DB goblet squats 2 sets: 2 DB manmakers :20 DB squats – Rest 1:00 between sets. ACCESSORY Post-workout: For completion: 100 sit-ups STRETCHING 2 sets: :30 pigeon stretch/leg :30 couch stretch/legRead more

Bell House Fitness – CrossFit VALENTINE’S DAY (Time) For Time Complete the following with one partner working at a time. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (55/35 lb) 50 AbMat Sit-Ups 50 Deadlifts (155/115 lb) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges (45/25 lb Plate) 50 Hand Release Push-Ups 50 Wall Ball Shots (20/14 lb) 50 Double-Unders Buy-In and Cash-Out: 200 meter Partner CarryRead more