Bell House Fitness – CrossFit Power Clean (8 sets for load: 2 power cleans) SKILL WORK Post-workout: 8 sets: :20 calorie assault bike :10 restRead more

Bell House Fitness – Lifting 10.24.22 MAIN LIFT 3 sets: 2 snatches (60%) 4 sets: 2 snatches (65%)   NOTES We are in the fourth week of our final weightlifting cycle for the year. This week we are taking a step back for the cleans and snatches. Take advantage of the lighter loads to work on moving as well as possible. The back squat and bench press are going to be where we lift heavy with an opportunity to work up to a new 1-rep max. Get after it and have fun! Perform each set of snatches as singles. The weights are light, so focus on moving to the best of your ability. Rest 2:00-3:00 between sets. In Accessory – I, build to a tough weight for the paused overhead squats. Prioritize tempo and positions over load. Stay true to the tempo and don’t increase weight unless you felt as...Read more

Bell House Fitness – Home Gym 10.24.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 5 handstand push-ups 10 alternating single-leg squats 15 v-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 10+ rounds. Advanced bodyweight workout. Scale the handstand push-ups to piked push-ups, the single-leg squats to a foot-wrap variation or simply a lunge, and the v-ups to sit-ups. WARM-UP 1:00 of each: PVC pass throughs Inchworms + push-up Alternating spiderman stretches Air squats Burpees – Rest :10-:20 between intervals. 1 set: :15 handstand hold 10 alternating foot-wrap single-leg squats :10 hollow hold 2 sets: 5-10 handstand push-ups 10 alternating single-leg squats 10 v-ups – Rest 1:00 between sets. ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/sideRead more

Bell House Fitness – CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsMod 1 AMRAP 20: 5 strict presses (65/95 lb) 10 alternating single-leg squats to a target 10 pull-ups Mod 2 AMRAP 20: 5 push-ups 10 alternating lunges 10 jumping pull-upsRead more

Bell House Fitness – Home Gym 10.22.22 (Time) EQUIPMENT For time: 500-m run 1:00 L-sit hold 50 single-DB thrusters BODYWEIGHT For time: 500-m run 1:00 L-sit hold 50 jumping air squats WORKOUT NOTES 7:00-15:00. Light DB load (less than 35/50 lb). Sprint the run. Scale L-sit difficulty by bending the knees, and reduce thruster load if needed. WARM-UP Every 4:00 for 4 sets: Run :45 out 3 inchworms 5 push-ups 15 air squats Run back – Increase pace every set. 2 sets: :10-:15 L-sit hold 3 wall squats 5 single-DB thrusters 1 set: 100-m sprint :15 L-sit hold 8 single-DB thrusters ACCESSORY Accumulate: 50 DB renegade rows STRETCHING 2 sets: :30 foam roll IT band/side :30 foam roll quads/sideRead more