Bell House Fitness – Lifting 02.03.23 MAIN LIFT 3 sets for load: 7 power cleans 2 drop sets: 3 power cleans – Use 90% of your best set of 7. SCORE:LOAD NOTES All sets should be unbroken. If the designated percentage won’t allow this, adjust accordingly. Today’s goal is around 70% 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 the complex. The entire complex must be completed unbroken (3-2-1) before putting the barbell down. In Accessory – II, only increase load if you can maintain unbroken sets. Rest up to 1:00 between movements and 2:00 between sets. WARM-UP 2 sets: 1:00 row 1:00 bike 1:00 plank hold EMOM 6: 3-5 seated box jumps – Increase height each minute. 1 set: 5 hang muscle cleans...Read more

Bell House Fitness – CrossFit 02.03.23 (Time) RX For time: 800/1,000-m row 40 v-ups 600/750-m row 40 v-ups 400/500-m row MOD 1 For time: 800/1,000-m row 40 alternating v-ups 600/750-m row 40 alternating v-ups 400/500-m row MOD 2 For time: 400/500-m row 40 sit-ups 400/500-m row 40 sit-ups 400/500-m rowRead more

Bell House Fitness – Home Gym 02.03.23 (Time) EQUIPMENT For time: 10 shuttle runs 40 v-ups 8 shuttle runs 40 v-ups 6 shuttle runs – 1 shuttle run = 50-m out + 50-m back. SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 11:00-15:00. Bodyweight workout. Reduce shuttle run volume to 8-6-4. Scale v-ups to tuck-ups or sit-ups. WARM-UP On a 5:00 clock: :40 slow jog :20 run 1 set: 20 alternating toe touches 20 walking lunges 10 alternating spiderman lunges 10 single-leg calf raises/leg 50-ft bunny hop 2 sets: 3 shuttle runs 10 v-ups – Rest :30 between sets. ACCESSORY Post-workout: For completion: 100 DB shoulder presses (light) – Rest as needed. STRETCHING 1 set: 1:00 cobra stretch 1:00 seated straddle stretchRead more

Bell House Fitness – CrossFit 02.02.23 (Time) RX 5 rounds for time with a partner: 30 alternating DB snatches (50/70 lb) 20 box jump-overs (20/24 in) – Resting partner hangs from the pull-up bar. MOD 1 5 rounds for time with a partner: 30 alternating DB snatches (35/50 lb) 20 box jump-overs (20/24 in) – Resting partner hangs from the pull-up bar. MOD 2 5 rounds for time with a partner: 30 alternating DB snatches (10/15 lb) 20 box step overs (12/20 in) – Resting partner holds the bottom of a ring row. SKILL WORK Post-workout: Accumulate with a partner: 100 DB renegade rows – “Resting” partner holds the hollow position. – Switch as needed.Read more

Bell House Fitness – Home Gym 02.02.23 (Time) EQUIPMENT 5 rounds for time with a partner: 30 alternating DB snatches 30 object jump overs (knee height) – Split work as needed. SCORE:TOTAL TIME BODYWEIGHT 5 rounds for time with a partner: 30 alternating DB snatches 30 object jump overs (knee height) – Split work as needed. SCORE:TOTAL TIME WORKOUT NOTES 8:00-15:00. Heavy DB load (50/70 lb). Reduce DB load, but keep it heavier than what is typically used. Scale the height of the jump-overs to as low as just a few inches if necessary. WARM-UP 2 sets: 10 DB RDLs 10 over-the-fences 20 lateral hops over a DB 1 set/arm: 5 DB deadlifts 5 DB cleans 5 DB push presses 5 DB snatches 2 sets with a partner: 8 alternating DB snatches 8 box jump overs – Each partner completes a full set, twice. ACCESSORY Post-workout: Accumulate with a partner:...Read more