Bell House Fitness – Home Gym 01.18.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 DB shoulder presses 15 weighted sit-ups (20 lb) – Use two DBs. BODYWEIGHT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 pike push-ups 15 weighted sit-ups (20 lb) WORKOUT NOTES 3-4 rounds. Light DB load (25/35 lb). Hold a light load at the chest for the weighted sit-ups (20 lb). Reduce handstand and L-sit holds to :30-:40, scale to a pike handstand or tuck hold, and reduce the DB press and weighted sit-up load as needed. WARM-UP 1 set: :30 high plank :30 seated leg lifts 10 pike push-ups (floor) 10 sit-ups 1 set: 3 wall walks :20 tuck hold 5 DB presses (:05 hold at the top) 10 weighted sit-ups 1 set: :20 handstand hold :15 L-sit hold 10 DB shoulder presses 10 weighted sit-ups ACCESSORY Pre-workout: On...Read more

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Bell House Fitness – CrossFit 01.17.23 (AMRAP – Reps) RX On a 1:30 clock x 5 sets: 10 toes-to-bars 10 deadlifts (75/115 lb) Max unbroken hang power cleans – Rest 1:00 between sets. MOD 1 On a 1:30 clock x 5 sets: 10 knees-to-armpits 10 deadlifts (65/95 lb) Max unbroken hang power cleans – Rest 1:00 between sets. MOD 2 On a 1:30 clock x 5 sets: 10 hanging knee raises 10 deadlifts (55/75 lb) Max unbroken hang power cleans – Rest 1:00 between sets. Hang Power Clean (SKILL WORK Pre-workout: EMOM 6: 2 hang power cleans – Build to a heavy double.)Read more

Bell House Fitness – Home Gym 01.17.23 (5 Rounds for reps) EQUIPMENT On a 1:30 clock x 5 sets: 15 v-ups 12 DB deadlifts Max unbroken DB hang power cleans – Rest 1:00 between sets – Use two DBs. BODYWEIGHT On a 1:30 clock x 5 sets: 15 v-ups 12 jumping lunges Max distance walking lunges – Rest 1:00 between sets. WORKOUT NOTES Start the hang power cleans by 1:00. Moderate DB load (35/50 lb). Reduce the v-up and deadlift volume to 10-12 and 8-10 as needed. Scale the v-up to a tuck-up and reduce DB load as needed. WARM-UP 3 sets: :30 jump rope 20 mountain climbers 5 single-leg toe touches/leg 10 jumping squats 3 sets: 8-12 v-ups 7-10 DB deadlifts 5-10 DB hang power cleans – Rest 1:00 between sets. – Increase pace with each set. ACCESSORY Pre-workout: EMOM 8: 3-5 DB hang squat cleans STRETCHING 2 sets:...Read more

Bell House Fitness – Lifting 01.16.23 MAIN LIFT 3 sets for load: 1 pause split jerk 1 split jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES Welcome to Week 3 of this 4-week cycle! For the Main Lift, perform 3 heavy sets of the complex, building in load to as heavy as possible. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, all sets should be in the prescribed set range. Focus on speed before load, but if it feels good you can move up to 100% of your best squat. For Accessory – II, start with a moderate load for the bench press and build. Keep the ring dips unbroken. WARM-UP 3 sets: 10 single-DB shoulder-to-overhead 50-ft single-arm...Read more