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

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Lifting 02.01.23 MAIN LIFT 3 sets for load: 7 push presses 2 drop sets: 3 push presses – Use 90% of your best set of 7. SCORE:LOAD NOTES All sets should be unbroken. So if the designated percentage won’t allow this, adjust the loading 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 10. In Accessory – II, score = total push-ups. Break up the holds as needed, but complete within the minute. Scale ring-dip hold by placing a foot on the ground. WARM-UP 3 sets: 20 jumping jacks 5 push-ups 5 piked push-ups 10 bent-over T-raises 10 standing snow-angel raises 1 set: 10 push presses (empty barbell or training bar) 7 push presses (30%)...Read more

Bell House Fitness – CrossFit Front Squat (7 sets for load: 5 front squats)Read more

Bell House Fitness – Home Gym 02.01.23 (AMRAP – Reps) EQUIPMENT 7 sets for reps: 1:00 DB squats – Rest 2:00 between sets. BODYWEIGHT AMRAP 7: Air squats WORKOUT NOTES 12+ squats every round. Moderate DB load (35/50 lb). Use two DBs. Reduce DB load as needed. Scale to DB goblet squats. Substitute with DB lunges. WARM-UP EMOM 6: Min. 1 | :30 alternating cossack squats Min. 2 | 3 wall squats 1 set: 10 pause goblet squats 10 goblet squats (fast) 5 pause DB squats 3 sets: :20 DB squats – Rest :20 ACCESSORY Post-workout: 3 sets: :30 seated leg lifts – Rest :15 :30 supine toe touches – Rest :15 :30 DB RDLs – Rest :15 STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more