Bell House Fitness – Lifting 12.15.22 MAIN LIFT 3 sets: 3 deadlifts – Building to your heaviest set of 3. SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week! The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max! In Accessory – I, find a max height for the box jump. Challenge yourself but of course, keep yourself safe! WARM-UP 1 set: 2:00 bike 10...Read more

Bell House Fitness – Home Gym 12.15.22 (Time) EQUIPMENT For time: 21-18-15-12-9 reps: V-ups DB bent over rows Shuttle runs – 1 shuttle run = 25 ft/8-m. BODYWEIGHT For time: 21-18-15-12-9 reps: V-ups Alternating DB plank pull-throughs Shuttle runs – 1 shuttle run = 25 ft/8-m. WORKOUT NOTES 10:00-12:00. Moderate DBs (35/50 lb). Use one or two DBs. Scale v-ups to tuck-ups or hollow rocks, use just one DB, and reduce shuttle run distance to 15 feet as needed. WARM-UP 1 set: :20 hollow hold :20 shoulder taps 1:00 shuttle run – Rest :10 between movements. 1 set: :20 tuck-ups :20 DB bent over rows :30 shuttle runs (fast) – Rest :10 between movements. 2 sets: 5 v-ups 5 DB bent over rows 5 shuttle runs – Rest :30 between sets. ACCESSORY Pre-workout: 5 rounds: 100-ft single-arm DB overhead carry/arm – Rest 1:00-1:30 between rounds. STRETCHING Accumulate: 1:00 lacrosse ball...Read more

Bell House Fitness – CrossFit 12.14.22 (AMRAP – Rounds and Reps) RX AMRAP 10: 12 DB box step-ups (25/35 lb) (20 in) 12 DB deadlifts 100-ft DB farmers carry MOD 1 AMRAP 10: 12 DB box step-ups (15/25 lb) (20 in) 12 DB deadlifts 100-ft DB farmers carry MOD 2 AMRAP 10: 12 box step-ups (12/20 in) 12 DB deadlifts (10/15 lb) 100-ft DB farmers carry SKILL WORK Post-workout: Accumulate: 50 DB push-up + renegade rows – One rep = 1 push-up + 1 renegade row.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.14.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10 min: 12 DB step-ups 12 DB deadlifts 100-ft DB farmers carry BODYWEIGHT AMRAP 10 min: 12 weighted box step-ups 12 weighted deadlifts 100-ft weighted carry WORKOUT NOTES ~5 rounds. Light DBs (25/35 lbs). Use two DBs. Low step-up target (20 in). Reduce DB load and/or use one DB as needed. Reduce step-up height as needed. WARM-UP 1 set: 20 step-ups 20 toe touches 100-ft bear crawl 1 set: 15 single-DB step-ups 8 suitcase DB deadlifts/side 50-ft single-arm DB farmers carry/side 1 set: 10 DB step-ups 10 DB deadlifts 100-ft DB farmers carry – Rest as needed between movements Post-workout: Accumulate: 50 DB push-up + renegade row – One rep = 1 push-up + 1 renegade row. STRETCHING 2 sets: :30 pigeon stretch/legRead more