Bell House Fitness – Home Gym 09.14.22 (Time) EQUIPMENT 5 rounds for time: 15 single-DB push jerks 12 double-DB bent-over rows 9 single-arm DB sumo deadlift high pulls BODYWEIGHT 5 rounds for time: 50-m weighted overhead carry 12 sit-ups 9 weighted sumo deadlift high pulls WORKOUT NOTES Less than 12:00. Light DB loading (less than 35/50 lbs). Perform single-arm DB push jerks and single-DB rows as needed. WARM-UP On a 5:00 clock: 15 jumping jacks 10 air squats 5 DB hang snatches/arm 2 sets: 5 single-DB push jerks 5 double-DB bent-over rows 4 single-arm DB sumo deadlift high pulls/arm – Rest as needed between sets. – Practice the movements on the first set and sprint the second. ACCESSORY 4 sets: 5 seated DB shoulder press/arm STRETCHING Accumulate: 30 reach, roll, and liftsRead more

Bell House Fitness – CrossFit 09.14.22 (Time) RX 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (65/95 lb) MOD 1 5 rounds for time: 15 push jerks (65/95 lb) 12 kipping pull-ups 9 sumo deadlift high pulls (65/95 lb) MOD 2 5 rounds for time: 15 push jerks (45/65 lb) 12 ring rows 9 sumo deadlift high pulls SKILL WORK Pre-workout: 4 sets: 5 push presses Push Press (4 sets: 5 push press) Strict Pulling Program 0-4 Pull Ups: 3×15 – knee pull ups with barbell Rest 2:00 between each set 5 or More Pull Ups: 3×5 – strict high ring pull ups/or chest to rings Rest 2:00 between each setRead more

Bell House Fitness – Lifting Rest DayRead more

Bell House Fitness – Home Gym 09.13.22 (AMRAP – Reps) EQUIPMENT 5 x 1:00 rounds for reps: 10 DB bench or floor press Max-rep hand-release push-ups – Rest 2:00 between rounds. BODYWEIGHT 5 x 1:00 rounds for reps: Max-rep deficit push-ups – Rest 2:00 between rounds. WORKOUT NOTES 10+ hand-release push-ups every round. DB loading should be as heavy as possible (50/70 lb or more). Reduce DB bench or floor press volume to 8 reps, scale hand-release push-ups to the knees. WARM-UP 2 sets: 10 arm circles forward 10 arm circles backward 10 push-ups 10 alternating plank reach throughs 10 supermen 10 hollow rocks 2 sets: :20 DB bench or floor press – Rest:10 :20 hand-release push-ups – Rest as needed between sets. ACCESSORY EMOM 8: :20 handstand hold – Rest :40 STRETCHING 3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – CrossFit Bench Press (7 sets for load: 3 bench presses) SKILL WORK Post-workout: EMOM 8: :20 handstand hold – Rest :40Read more