Bell House Fitness – CrossFit 01.30.23 (AMRAP – Rounds and Reps) RX AMRAP 20: 10 single-arm KB swings, right (35/53 lb) 10 single-arm KB swings, left 250-m row 10 barbell back rack lunges, right (65/95 lb) 10 barbell back rack lunges, left – KB swings to eye level. MOD 1 AMRAP 20: 10 single-arm KB swings, right (26/35 lb) 10 single-arm KB swings, left 250-m row 10 barbell back rack lunges, right (55/75 lb) 10 barbell back rack lunges, left – KB swings to eye level. MOD 2 AMRAP 20: 10 single-arm KB swings, right (18/26 lb) 10 single-arm KB swings, left 250-m row 10 barbell back rack lunges, right (35/45 lb) 10 barbell back rack lunges, left – KB swings to eye level.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.28.23 (AMRAP – Rounds and Reps) RX AMRAP 15 with a partner: 60 synchro sit-ups 40 box jumps (20/24 in) 20 chest-to-bar pull-ups MOD 1 AMRAP 15 with a partner: 60 synchro sit-ups 40 box jumps (20/24 in) 20 chin-over-bar pull-ups MOD 2 AMRAP 15 with a partner: 30 synchro sit-ups 20 box step-ups (12/20 in) 10 jumping chest-to-bar pull-upRead more

Bell House Fitness – Home Gym 01.28.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object (knee height) 20 double-DB bent over rows – Split the jumps and rows. BODYWEIGHT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object 20 weighted ground-to-overheads WORKOUT NOTES 2-3 rounds. Moderate DB load. (35/50 lb). Use two DBs. Reduce overall volume to 40-30-20 as needed. Reduce DB load as needed. Reduce object height or scale to step-overs. WARM-UP 1 set: 400-m run 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 10 inchworms 400-m run 2 sets: 10 synchro sit-ups 20 jumps onto an object 20 double-DB bent over rows – Rest as needed between sets. – Split the jumps and rows. ACCESSORY Pre-workout: EMOM 6: Min. 1 | :40 inverted burpees Min. 2 | :40 freestanding handstand shoulder...Read more

Bell House Fitness – Lifting 01.27.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat clean   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat clean and then take as many attempts as needed to find a heavy single for the day. If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps. Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs. In Accessory I – Rest as needed and build to a heavy single for the day. WARM-UP 3 sets: 1:00 bike 15 DB goblet squats (building) :20 cossack squat stretch/leg 1 set: 5 hang muscle cleans 5 dip power cleans 5 hang power cleans 5 front squats 5 hang squat cleans – Use an empty barbell. EMOM 9:...Read more