Bell House Fitness – Home Gym 12.09.22 (AMRAP – Reps) EQUIPMENT 3 rounds for reps: 1:00 DB goblet squats 1:00 single-DB push presses 1:00 jumps onto, or over, an object (20 in) 1:00 DB sumo deadlift high pulls 1:00 up-downs – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for reps: 1:00 air squats 1:00 pike push-ups (floor) 1:00 jumps onto, or over, an object (20 in) 1:00 unweighted good mornings 1:00 up-downs – Rest 1:00 between rounds. WORKOUT NOTES 200-300 reps. Light DB load (20/30 lb). Reduce load if possible, substitute with step-ups instead of jumps, and reduce the pace to just stay consistent. WARM-UP 2 sets: 1:00 jump rope :30 toe touches :30 bear crawl :30 walking lunge steps :30 dive bomber push-ups – No rest between movements. – Rest 1:00 between sets. 2 sets: :20 DB goblet squats :20 single-DB push presses :20 jumps onto, or over, an...Read more

Bell House Fitness – CrossFit Snatch (7 sets for load: 3 squat snatches) INTERMEDIATE Same as Rx’d BEGINNER 7 sets for load: 3 power snatch + overhead squat SKILL WORK Post-workout: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep snatch.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.08.22 (AMRAP – Reps) EQUIPMENT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 DB squat snatches BODYWEIGHT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 handstand hold Rest 3:00 Tabata (8 x :20/:10 off): Bottom-to-bottom PVC overhead squats – “Rest” for :10 in the bottom of the overhead squat. WORKOUT NOTES 12+ sit-ups and 8+ DB snatches/round. Heavy DB loading (50/70 lb). Anchor the feet in the sit-up for additional assistance, scale the DB load, and potentially squat to a target to reduce ROM on the DB squat snatch. WARM-UP 3 sets: 10 PVC pass throughs 10 supermen 5 elbow instep+ hamstring stretch/side 5 wall squats 1 set: 3 DB snatch/arm 3 DB overhead squat/arm 3 DB squat snatch/arm 2 sets: 10 sit-ups 4-6 alternating DB squat snatches – No rest between sets. ACCESSORY Post-workout: 3 sets: 12...Read more

Bell House Fitness – CrossFit 12.07.22 (6 Rounds for time) RX Every 3:00 for 6 sets: 400/500-m row MOD 1) Same as Rx’d MOD 2) Every 3:00 for 6 sets: 200/250-m row SKILL WORK Post-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure.Read more