Bell House Fitness – Home Gym 10.04.22 (Time) EQUIPMENT 3 rounds for time: 400-m run 15 DB front squats 50-ft handstand walk BODYWEIGHT 3 rounds for time: 400-m run 25 jumping squats 50-ft handstand walk WORKOUT NOTES 10:00-14:00. Moderate DB load (35/50 lb). Reduce run distance to 300-m, use just 1 DB for the squats and/or reduce load, scale to 100-ft bear crawl or 5 wall walks. ACCESSORY Accumulate: 50 DB bent over rows STRETCHING 2 sets: :30 foam roll IT band/side :30 foam roll quads/sideRead more

Bell House Fitness – CrossFit 10.04.22 (Time) RX 3 rounds for time: 400/500-m row 15 front squats (75/115 lb) 1 legless rope climb MOD 1 3 rounds for time: 400/500-m row 15 front squats (65/95 lb) 1 rope climb MOD 2 3 rounds for time: 200/250-m row 15 front squats (35/45 lb) 3 pull-to-stands SKILL WORK Post-workout: Accumulate: 30 strict weighted pull-upsRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.03.22 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 superman hold – Rest :10 :30 air squat hold – Rest :10 :30 max-rep DB deadlifts – Rest 2:10 between sets. BODYWEIGHT 5 sets for reps: :30 superman hold – Rest :10 :30 air squat hold – Rest :10 :30 weighted deadlifts – Rest 2:10 between sets. WORKOUT NOTES 15+ deadlifts every interval. Heavy DB loading (50/70 lb or more). Scale holds to :20 each. Decrease deadlift ROM as needed or touch all 4 DB heads for added difficulty. WARM-UP 2 sets: :30 toe touches :30 alternating backstep lunges :30 alternating spiderman stretch :30 plank hold :30 air squats 1 set: :15 superman hold :15 air squat hold :30 DB deadlifts (slow) – Rest :10 between sets. ACCESSORY 3 sets: 15 erector crunches 15 weighted good mornings STRETCHING 2 sets: :30 scorpion stretch hold/side...Read more

Bell House Fitness – CrossFit Deadlift (RX 5 sets for load: 8 deadlifts ) SKILL WORK Post-workout: 3 sets: 15 GHD back extensions 15 good mornings (65/95 lb)Read more