Bell House Fitness – Home Gym 12.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 15 v-ups 10 DB power cleans 800-m run BODYWEIGHT AMRAP 20: 15 v-ups 10 weighted power cleans 800-m run WORKOUT NOTES 4-5 rounds. Moderate DB load (35/50 lb). Reduce the run distance to 600-m, scale the v-ups to tuck-ups or sit-ups, and perform single-DB power cleans or reduce load. WARM-UP 2 sets: 10 alternating toy soldiers 20 jumping jacks 30 mountain climbers 100-m run 1 set: 10 hollow rocks 10 DB deadlifts 100-m run 1 set: 10 v-ups 7 DB power cleans 200-m run ACCESSORY Post-workout: 5 sets: :20 max-distance run – Rest 1:00 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 – CrossFit 12.05.22 (AMRAP – Rounds and Reps) RX AMRAP 20: 15 toes-to-bars 10 DB power cleans (35/50 lb) 24/30 Cal Echobike MOD 1) AMRAP 20: 15 knees-to-armpits 10 DB power cleans (20/35 lb) 24/30 Cal Echo Bike MOD 2) AMRAP 20: 10 hanging knee raises 10 DB power cleans (10/15 lb) 800/1,000-m bike SKILL WORK Post-workout: 3 sets: :20 Echobike sprint for calories – Rest 2:00 between sets.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 12.03.22 (AMRAP – Rounds and Reps) RX AMRAP 30 with a partner: 10 deadlifts (135/185) 6 handstand push-ups 2 squat cleans (135/185) MOD 1) AMRAP 30 with a partner: 10 deadlifts (95/135) 6 handstand push-up negatives 2 squat cleans (95/135) MOD 2) AMRAP 30 with a partner: 10 deadlifts (55/75) 6 push-ups 2 hang squat cleans (55/75 lb)Read more

Bell House Fitness – Home Gym 12.03.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 30 with a partner: 10 single-arm dumbbell thrusters 6 handstand push-ups 2 DB burpee squat cleans – One partner works at a time. – Each partner completes a full round before switching. BODYWEIGHT AMRAP 30 with a partner: 10 air squats 6 handstand push-ups 10 alternating single-leg squats – One partner works at a time. – Each partner completes a full round before switching. WORKOUT NOTES 15-20 rounds. Moderate DB load (35/50 lb). Scale HSPU to pike push-ups, reduce the DB load, and use only just 1 DB for the DB burpee squat cleans. WARM-UP On a 6:00 clock: 20 mountain climbers 10 alternating spiderman stretches 5 dive bombers 1 wall walk (:10 hold) 2 sets: 5 single-DB thrusters 3 handstand push-ups 2 DB burpee squat cleans ACCESSORY Rest, stretch, recover STRETCHING 2 sets: :30 foam...Read more