Bell House Fitness – Home Gym 12.23.22 (Time) EQUIPMENT For time: 75 DB power snatches BODYWEIGHT For time: 75 burpees to a target (6 in) WORKOUT NOTES 3:00-8:00. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed and substitute with cleans or hang snatches if necessary. WARM-UP 2 sets: 20 walking lunge steps 5 elbow instep + hamstring stretch/side 10 DB good mornings 5 wall squats 1 set: 10 alternating DB cleans 5 DB push presses/side 5 single-arm DB swings/side 5 DB hang power snatches/side EMOM 3: 6-10 DB power snatches – Perform all sets as fast as possible. ACCESSORY Post-workout: EMOM 8: 3 burpee + vertical jumps – Reset between reps. Drop to the floor, burpee up, and jump as high as possible for each rep. STRETCHING 2 sets: 1:00 foam roll lower back :30 cat-cow :30 standing pike stretchRead more

Bell House Fitness – CrossFit 12.22.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 18/25 calorie row Max double-unders – Rest 2:00 between sets MOD 1) 5 x 2:00 rounds for reps: 13/18 calorie row Max double-unders – Rest 2:00 between sets MOD 2) 5 x 2:00 rounds for reps: 7/10 calorie row Max single-unders – Rest 2:00 between sets SKILL WORK Post-workout: Accumulate: 100 hollow rocks – Every time you break perform 25 sit-ups.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.22.22 (5 Rounds for reps) EQUIPMENT 5 x 2:00 rounds for reps: 250-m run Max double-unders – Rest 2:00 between sets. BODYWEIGHT 5 x 2:00 rounds for reps: 300-m run Max forward/backward hops to a low target (3 in) – Rest 2:00 between sets. WORKOUT NOTES 35-75 double-unders/round. Bodyweight workout. Reduce run distance to 200-m and substitute with speed steps or single-leg single-unders. WARM-UP 1 set: 3:00 jog 10 hamstring kick-ups/leg :30 single-unders 10 single-leg calf raises/leg :30 single-single-doubles 2 sets: 100-m run :20 double-unders – Rest 1:00 between sets. ACCESSORY Post-workout: 4 sets: 5-10 left-leg single-leg squats 5-10 right-leg single-leg squats – Rest as needed between legs and sets. STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 foam roll IT band/legRead more

Bell House Fitness – CrossFit 12.21.22 (Time) RX For time: 15 DB burpee box overs (35/50 lb) (20/24 in) 15 deadlifts (205/315 lb) 15 overhead squats (135/205 lbs) 15 ring muscle-ups – Use two DBs for the DB burpee box overs MOD 1) For time: 15 DB burpee box overs (20/35 lb) (20 in) 15 deadlifts (125/185 lb) 15 overhead squats (75/115 lbs) 15 jumping ring muscle-ups – Use two DBs for the DB burpee box overs MOD 2) For time: 15 DB burpee box overs (10/15 lb) (12/20 in) 15 deadlifts (75/115 lb) 15 overhead squats (35/45 lbs) 15 low-ring muscle-ups – Use two DBs for the DB burpee box oversRead more