Bell House Fitness – Home Gym 10.19.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 1 wall walk 4 handstand push-ups 8 DB power cleans BODYWEIGHT AMRAP 20: 1 wall walk 4 handstand push-ups 8 weighted power cleans WORKOUT NOTES 7-10 rounds. Moderate load (35/50 lbs) with complex gymnastics. Reduce to a partial wall walk, scale to piked push-ups, and reduce the load of the DB power clean as needed. WARM-UP 2 sets: 20 alternating spiderman stretch 10 knee push-ups :30 plank hold 1 set: 10 DB deadlifts 5 piked push-ups 1 partial wall walk 1 set: 6 DB hang power cleans 3 HSPU negatives 3 alternating shoulder taps 1 set: 10 DB power cleans 5 handstand push-ups 1 wall walk ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 30 reach, roll, and liftRead more

Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereINTERMEDIATE AMRAP 20: 2 burpee pull-ups 4 seated DB shoulder presses (20/35 lb) 8 KB swings (35/53 lb) BEGINNER AMRAP 8: 2 low ring transitions 4 push-ups 8 KB swings (18/26 lb) – Rest 4:00 AMRAP 8: 2 low ring transitions 4 push-ups 8 KB swings (18/26 lb)Read more

Bell House Fitness – CrossFit 10.18.22 (9 Rounds for time) RX 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest INTERMEDIATE Same as Rx’d BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest SKILL WORK Post-workout: 3 sets: 25 GHD sit-ups 15 banded side-steps (left) 15 banded side-steps (right)Read more

Bell House Fitness – Home Gym 10.18.22 (Time) EQUIPMENT 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest BODYWEIGHT Same as equipment option. WORKOUT NOTES 100-m in less than :30, 200-m in less than 1:00, 300-m in less than 1:30. Simple monostroctural conditioning workout with higher demands. Reduce the 200-m to what you can complete in a :20 hard run during the warm-up. Then, double and triple that distance for the 200 and 300-m runs. WARM-UP 1 set: 3:00 jog 10 single-leg calf raises/leg 30 walking toe steps 30 walking heel steps 10 walking samson stretch lunges 50-ft bunny hop 50-ft carioca/direction 50-ft high knees 50-ft butt kicker 200-m run Every 1:30 for 3 sets: 100-m run – Increase the pace of the run each set. ACCESSORY 3 sets: 25 weighted sit-ups 15 banded side-steps (left) 15 banded side-steps (right) STRETCHING Accumulate: 1:00...Read more

Bell House Fitness – Home Gym 10.17.22 (Time) EQUIPMENT For time: 21-15-9: DB front squats DB object step-overs – Step-overs should be across an object that is approximately knee height. BODYWEIGHT For time: 21-15-9: Weighted front squats Weighted object step-overs – Step-overs should be across an object that is approximately knee height. WORKOUT NOTES 6:00-10:00. Heavy front squat load (greater than 50/70 lbs) and light step-over load (less than 35/50 lbs). Maintain volume and reduce loading for each respective movement as needed to finish every round in 3 sets or less. WARM-UP EMOM 5: :15 jump rope 3 wall squats – Complete both movements every minute. 1 set: 10 alternating spiderman stretches 5 squat-to-stands 5 over-under the fence/direction 3 sets: :20 DB squat – Rest :10 :20 DB box step – Rest :40 ACCESSORY EMOM 12: Min. 1 | :30 hand-release push-ups Min. 2 | :30 plank hold Min. 3...Read more