Bell House Fitness – Home Gym 10.12.22 (Time) EQUIPMENT For time: 21-15-9: Dumbbell clean and jerks Burpees-to-target (12 in) BODYWEIGHT For time: 21 Burpees-to-target (12 in) 5 wall walks 15 Burpees-to-target (12 in) 4 wall walks 9 Burpees-to-target (12 in) 3 wall walks WORKOUT NOTES Less than 10:00. Moderate to heavy DB loading (2 x 35/50 lb or heavier). Reduce volume to 15-12-9, reduce burpee target height, and use only 1 DB if necessary. WARM-UP 5 sets: :30 slow jog :30 run 2 sets: 10 alternating scorpions 10 laying leg crossovers 3 sets: 5 DB clean and jerks 5 burpee-to-target – Rest 1:00-1:30 between sets and increase pace each set. ACCESSORY Accumulate: 50 hand-release push-ups STRETCHING 2 sets: :30 cobra stretch :30 pigeon stretch/legRead more

Bell House Fitness – Lifting 10.12.22 MAIN LIFT 3 sets: 5 bench presses – Building to your heaviest set of 5.   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Build to your heaviest set of 5 unbroken reps today. Take ample time to warm up and build to your starting weight. This should be around 80% of your 1-rep max. If available, be sure to have someone spotting you or at least keeping an...Read more

Bell House Fitness – CrossFit 10.12.22 (Time) RX For time: 12-9-6: Clean and jerks (125/185 lb) Bar muscle-ups MOD 1 For time: 12-9-6: Clean and jerks (95/135 lb) Chest-to-bar pull-ups MOD 2 For time: 12-9-6: Clean and jerks (55/75 lb) Jumping chest-to-bar pull-ups SKILL WORK Post-workout Accumulate: 50 strict ring dipsRead more

Bell House Fitness – Home Gym 10.11.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: 400-m run 1:00 alternating single-leg squats BODYWEIGHT Same as equipment option. WORKOUT NOTES 15:00-20:00 and 10+ reps/round. Complex bodyweight workout. Scale run distance to 300 or even 200-m. Scale single-leg squats to foot-wrap variation or walking lunge steps. WARM-UP 2 sets: :30 samson stretch/side 10 single-leg calf raises/side 5 deep split squats/leg 15 PVC overhead squats 200-m run 1 set: 10 alternating foot-wrap single-leg squats 8 alternating single-leg squats to a target 6 alternating single-leg squats 1 set: 200-m run :30 alternating single-leg squats ACCESSORY On an 8:00 clock: Build to a max height barrier hop – Build up to the highest object that you can successfully jump over. STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Bell House Fitness – Lifting REST DAYRead more