Bell House Fitness – Home Gym 01.06.23 (AMRAP – Reps) EQUIPMENT 3 sets for reps: Max-reps unbroken DB thrusters – Rest 3:00-4:00 between sets. – Go until failure on each set. BODYWEIGHT 3 rounds for total time: 100 air squats – Rest 3:00 between sets. SCORE:TOTAL TIME WORKOUT NOTES 15-30 reps/set. Any DB load may be used as long as each set is pushed to near failure. Hitting 15-25 reps is the ideal volume for today, but adjust set ranges as needed. If 15 reps cannot be completed unbroken, break the reps into 1-3 sets with as little rest as possible between each. Scale to single-DB thrusters if 15 reps cannot be completed in 3 sets or less. WARM-UP 2 sets: 10 torso twists/direction 20 unweighted good mornings 10 spiderman hip circles/direction/side 20 alternating plank twist and reaches – Perform the plank reaches on the hands. 1 set: 5 single-arm...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.05.23 (3 Rounds for weight) RX For load: 15-12-9: Thrusters – Rest 3:00 between sets MOD 1) Same as Rx’d MOD 2) Same as Rx’d SKILL WORK Post-workout: Accumulate: 30 low ring muscle-up transitionsRead more

Bell House Fitness – Home Gym 01.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: 200-m run 1:00 plank hold BODYWEIGHT Same as equipment option. WORKOUT NOTES 6-8+ rounds. Light, bodyweight workout. Reduce plank hold duration to :45 or :30 of cumulative time as needed. WARM-UP On a 5:00 clock: :20 run out Run back :20 hollow hold flutter kicks 1 set: 100-m run :30 plank hold – Run at a fast pace. ACCESSORY Post-workout: EMOM 6: Min. 1 | 20 alternating v-ups Min. 2 | 10-20 push-ups STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Bell House Fitness – Lifting 01.04.23 MAIN LIFT 3 sets for load: 2 dip squat snatches 1 hang squat snatch – Dip is from the hip, and the hang is from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible. Maintain a vertical torso for the dip squat snatches, but lean the torso forward OVER the bar for the hang squat snatch. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, the halting snatch deadlift involves stopping and holding at the mid-thigh with the shoulders in front of the bar and NEVER standing to full extension. Hold the mid-thigh position for :03....Read more