Bell House Fitness – Home Gym 02.06.23 (Time) EQUIPMENT For time: 3-6-9-12-15: DB-facing burpees Double-DB power snatches (35/50 lb) – Use two dumbbells. SCORE:TOTAL TIME BODYWEIGHT For time: 3-6-9-12-15: Burpees Shuttle sprints – 1 shuttle sprint = 25 ft down + 25 ft back. SCORE:TOTAL TIME WORKOUT NOTES 5:00-10:00. Moderate DB load (35/50 lb). Reduce DB loading if necessary. Scale overall volume to 2-4-6-8-10 to maintain a sprint pace. WARM-UP 2-3 sets: 200-m run :20 Samson stretch/leg 10 good mornings 10 hollow rocks 10 push-ups 10 PVC overhead squats 1 set: 5 DB facing burpees 5 consecutive DB snatches/arm 1 set: 5 DB facing burpees 10 alternating DB snatches 2 sets: 1-2-3: DB facing burpee Double-DB power snatches – Rest 1:00 between sets. ACCESSORY Pre-workout: 5 sets: 6-8 DB squat snatches – Touch-and-go reps. STRETCHING Accumulate: 1:00 doorway shoulder stretch/armRead more

Bell House Fitness – CrossFit 02.06.23 (Time) RX For time: 3-6-9-12-15: Bar-facing burpees Power snatches (95/135 lb) MOD 1 For time: 3-6-9-12-15: Bar-facing burpees Power snatches (65/95 lb) MOD 2 For time: 3-6-9-12-15: Bar-facing burpees Power snatches (35/45 lb) SKILL WORK Pre-workout: 5 sets: 3 power snatches – Touch and go reps. Power Snatch (SKILL WORK Pre-workout: 5 sets: 3 power snatches – Touch and go reps.)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 02.24.23 (Time) RX 20 Rounds For Time With APartner: 8 deadlifts (105/155 lb) 5 hang power cleans (105/155 lb) 3 bar muscle-ups -partners switch and divide up work however they want MOD 1 20 Rounds For Time WithAPartner: 8 deadlifts (75/115 lb) 5 hang power cleans (75/115 lb) 3 burpee pull-ups MOD 2 20 Rounds For Time With A Partner: 8 deadlifts (55/75 lb) 5 hang power cleans (55/75 lb) 3 jumping pull-upsRead more

Bell House Fitness – Home Gym 02.04.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 13: 8 DB deadlifts 5 DB hang power cleans 3 wall walks – Use two DBs. BODYWEIGHT AMRAP 13: 8 alternating single-leg squats 20-ft broad jump 3 wall walks WORKOUT NOTES 6-10 rounds. Moderate DB load (35/50 lb). Use two DBs. Reduce DB load if possible and scale wall walk range of motion as needed. WARM-UP 1 set: :40-:30-:20 Mountain climbers Jumping jacks Good mornings – No rest between movements (4:30 total). 2 sets: 5-8 DB deadlifts 3-5 DB hang power cleans 1-2 wall walks – Rest 1:00-2:00 between sets. ACCESSORY Pre-workout: EMOM 7: :10-:20 L-sit hold STRETCHING Accumulate: 1:00 pigeon stretch/sideRead more