Bell House Fitness – Lifting Rest DayRead more

Bell House Fitness – Home Gym 09.01.22 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 DB power cleans :30 DB front rack lunges – Rest 2:00 between sets. BODYWEIGHT 5 sets for reps: 5 broad jumps for max-distance, immediately into… 100-m sprint AFAP – Rest 2:00 between sets. WORKOUT NOTES 6+ power cleans and 8+ lunges. As heavy as possible with the DBs (heavier than 35/50 lbs). Limit loading as needed to complete the prescribed reps each interval with no rest between movements. WARM-UP 1 set: 10 hamstring scoops/leg 10 supermen 10 DB RDLs 5 single-arm DB hang power clean/arm 10 alternating lunges 1 set: 10 hamstring kick-ups/leg 10 supermen 5 DB deadlifts 5 DB hang power cleans 5 DB power cleans 5 DB front rack lunges 1 set: :20 DB power cleans – Rest :10 :20 DB front rack lunges ACCESSORY 3 sets: 20 weighted good mornings STRETCHING...Read more

Bell House Fitness – CrossFit Front Rack Lunge (5 Sets for Load 3 Power Cleans 6 Alt Front Rack Lunges) Skill Work Post Workout 20 Weighted GHD Hip ExtensionsRead more

Bell House Fitness – Lifting 08.31.22 MAIN LIFT Every 1:00 x 12 sets: 3 shoulder presses (70%)   NOTES This week begins our final four-week mini-cycle. For the next four weeks, we will focus on speed and stamina with the shoulder press and the box squat. Rest with your remaining time in the minute. Base the percentage off of your 1-rep max. In Accessory – I, you’re performing max repetitions at each pull-up variation. This means you should try to accumulate as many reps as possible each time, not hold on for a max set. A rough goal should be 10+ reps at each movement. Use a band if needed. In Accessory – II, perform as many ring push-ups as possible. Once you break, perform 10 DB bent over rows. Leave around 3 reps in the tank each time, rather than going to failure. The DB weight should be something...Read more

Bell House Fitness – Home Gym 08.31.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 w/ a partner: 800-m run 50 DB renegade rows – Partners run together and renegade rows as needed. BODYWEIGHT AMRAP 20 with a partner: 800-m run 50 push-ups – Partners run together and split push-ups as needed. WORKOUT NOTES 3+ rounds. Light-to-moderate DB loading (35/50 lbs or lighter). Partition volume of renegade rows as needed or potentially reduce overall volume. WARM-UP 2 sets: 10 samson stretch lunges 5 inchworms + 1 push-up/rep 10 alternating plank reach thrus 10 alternating spiderman stretch 200-m jog (slow-to-moderate) 1 set: 8 DB renegade rows 200-m run (fast) 8 DB renegade rows ACCESSORY Rest, stretch, recover STRETCHING 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretchRead more