Bell House Fitness – Home Gym 12.29.22 (Distance) EQUIPMENT EMOM 5: :20 run EMOM 5: :30 run EMOM 5: :40 run EMOM 5: :50 run BODYWEIGHT Same as equipment option. WORKOUT NOTES Maximize distance for each interval. Bodyweight workout that starts with faster paces and slows towards the end. Moderate running speeds as needed to avoid rest during the working intervals. WARM-UP 2 sets: 10 alternating lateral lunges 20 high knees 20 butt kickers 200-m run 1 set: 5-8 split squats/leg 10 single-leg DB RDLs/leg – Control the descent for :05 for each movement. 3 sets: :20 run – Rest 1:00 between sets. – Increase pace with each set. ACCESSORY Post-workout: Accumulate: 5:00 plank hold – Rest as little as possible between sets. STRETCHING Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)Read more

Bell House Fitness – Lifting 12.28.22 MAIN LIFT Every 1:30 for 10 sets: 1 pause overhead squat – Hold the bottom of the squat for :10. SCORE:LOAD NOTES Start between 30-40% of your 1-rep max overhead squat. Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max. Ensure that weight remains in the heels and the knees are over the toes while in the bottom of the squat. For Accessory – I, use a light load and sprint through all 4 movements as fast as possible. All movements should be unbroken, but the final 5 reps of each should start to feel challenging. WARM-UP 3 sets: 20 jumping jacks 10 alternating scorpion stretches 10 alt. KB plank pull throughs 10 push-ups 1 set: 10 alternating spiderman stretches :30 elbow instep/leg :30 goblet squat hold :30 PVC overhead squat hold 10 PVC overhead...Read more

Bell House Fitness – CrossFit 12.28.22 (AMRAP – Rounds and Reps) AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) INTERMEDIATE AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) BEGINNER AMRAP 8: 2 inch worms + push-up 2 deadlifts (55/75 lb) SKILL WORK Pre-workout: EMOM 8: 1 deadlift – Build to a heavy single. Deadlift (SKILL WORK Pre-workout: EMOM 8: 1 deadlift -Build to a heavy single)Read more

Bell House Fitness – Home Gym 12.28.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 wall walks 5 deficit DB deadlifts BODYWEIGHT AMRAP 8: 2 wall walks 3 left-leg single-leg squats 3 right-leg single-leg squats WORKOUT NOTES 8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor. Heavy DBs (50/70 lb or heavier). Use two DBs. Reduce DB load as needed and reduce wall walk ROM to as little as just moving the feet without moving the hands. WARM-UP 2 sets: :30 plank hold 10 single-leg toe touches/leg 10 plank shoulder taps – Hold the shoulder taps for :02 on one arm. 2 sets: 5 deficit DB deadlifts – Rest as needed between sets. 2 sets: 2 wall walks 5 deficit DB deadlifts – No rest between sets. ACCESSORY Pre-workout: EMOM 8: Min. 1 | 2-4 left-leg weighted single-leg squats Min....Read more

Bell House Fitness – Lifting REST DAYRead more