Bell House Fitness – Home Gym 11.02.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 10 DB push presses 10 DB swings 10 jumps onto an object BODYWEIGHT AMRAP 20: 10 handstand push-ups 10 up-downs to a target (6″) 10 jumps onto an object WORKOUT NOTES 8-12 rounds. Moderate DB loading that can always be done unbroken (35/50 lbs). Reduce the push press and swing loading to always complete 10 reps unbroken. Reduce the height of the jump target or scale to step-ups. WARM-UP 1 set: 10 x (2 shoulder taps + 1 push-up) 20 arm swings overhead 10 step-ups to an object 1 set: 10 single-DB push presses 10 DB swings to eye-level 5 jumps onto an object 1 set: 8 DB push presses 8 DB swings (overhead) 8 jumps onto an object ACCESSORY Pre-workout: EMOM 10: Min. 1 | 5 broad jumps Min. 2 | :30 DB overhead...Read more

Bell House Fitness – CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereMOD 1 AMRAP 20: 10 push presses (65/95 lb) 10 KB swings (26/44 lb) 10 box jumps (20/24 in) MOD 2 AMRAP 20: 10 push presses (35/45 lb) 10 KB swings (18/26 lb) 10 box step-ups (12/20 in) Push Press (SKILL WORK Pre-workout: EMOM 9: 1 push press – Build in load.)Read more

Bell House Fitness – Lifting 11.01.22 MAIN LIFT 3 sets: 2 cleans (78%) 4 sets: 2 cleans (80%)   NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result. We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk. In Accessory – I, build to a heavy 6 reps but ensure your movement pattern doesn’t falter. This movement helps increase your power in the pull...Read more

Bell House Fitness – Home Gym 11.01.11 (Time) EQUIPMENT 5 sets for time: 30 burpees – Rest 2:00 between sets. BODYWEIGHT Same as equipment option. WORKOUT NOTES 2:00 or less on every set. Simple and light bodyweight workout. Reduce burpee volume to 25, 20, or even 15 reps to finish in less than 2:00. DO NOT cap yourself at 2:00 or go beyond that point. Pick a number, even if it’s a smaller number, that you can sprint through the first half of and finish every round in less than 2:00. WARM-UP 3 sets: 1:00 jump rope 5 windmills/arm 5 inchworm + push-up :20 elbow instep/side 10 PVC pass throughs 10 PVC overhead squats 3 sets: :20 burpees – Rest 1:00 between and increase paces each set. ACCESSORY Post-workout: Accumulate: 100 feet-anchored sit-ups STRETCHING 2 sets: :30 cobra stretch :30 Samson stretch/sideRead more

Bell House Fitness – CrossFit Clean and Jerk ( RX 7 sets for load: 1 deadlift 1 clean 1 hang clean 1 jerk – Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.) Start at 60% of your 1 rep max clean and jerkRead more