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

Bell House Fitness – Home Gym 12.21.22 (Time) EQUIPMENT For time: 15 DB burpee object step-ups or step-overs 30 deficit DB deadlifts 15 single-arm DB overhead squats/arm 15 burpee broad jumps (4 ft) – Use two DBs for the burpee object step-ups/step-overs and the deadlifts. BODYWEIGHT For time: 15 weighted clean burpees 15 weighted single-leg squats/leg 15 weighted single-arm overhead squats/arm 15 burpee broad jumps (4 ft) – Perform all reps of the single arm and single leg movements on one side before switching to the second side. – For the clean burpees, perform a burpee, lift an object up over a target, and then traverse the target. WORKOUT NOTES ~10:00. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor. Heavy DBs (50/70 lb). Reduce DB load if needed, but try to use “heavier than normal” loading. Reduce box height as needed. WARM-UP...Read more

Bell House Fitness – Lifting 12.21.22 MAIN LIFT 3 sets: 1 overhead squat – Build to a 1-rep max. NOTES Welcome to the final week of this lifting cycle! Today, build to a heavy set of 2 or three overhead squats and then take 3 more heavy singles to build to a 1-rep max. If you fail a rep, you may take another attempt at the same weight. If you fail the same load twice, stop there for the day. Rest 3:00 between sets. In Accessory – I, set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump. WARM-UP 1 set: 1:00 ski 10 PVC pass throughs 10 wall squats 1 set: 1:00 ski 10 PVC pass throughs 10 PVC overhead squats – Pause at the bottom of the OHS for one second. 1 set: 5 pause overhead...Read more

Bell House Fitness – CrossFit 12.20.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 50-ft. handstand walk 20 toes-to-bar 10 push jerks (105/155 lb) MOD 1) AMRAP 12: 30 shoulder taps 10 toes-to-bar 10 push jerks (75/115 lb) MOD 2) AMRAP 12: 50-ft. bear crawl 10 hanging knee raises 10 push press (35/45 lb) Shoulder Press (Pre-workout: 4 sets: 10 shoulder presses)Read more