Bell House Fitness – Home Gym 08.23.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 1:00 x 5 sets: 12 DB walking lunges Max-rep DB squats – Rest 3:00 between sets. BODYWEIGHT AMRAP 1:00 x 5 sets: 12 walking lunges Max-rep air squats – Rest 3:00 and walk 100-m between sets. WORKOUT NOTES 15+ squats each round. As heavy as possible (35/50 lbs or more). Reduce reps of lunges to finish in under :25 each minute. WARM-UP 2 sets: 1:00 jump rope 5 elbow instep + reach/side 5 squat-to-stand 5 wall squats :30 air squats 2 sets: 6 DB walking lunges :20 DB squats – Rest 1:00 between sets. ACCESSORY 3 sets: 20 banded side steps (moving left) 20 banded side steps (moving right) 20 good mornings STRETCHING 2 sets: :30 standing quad stretch/side :30 couch stretch/sideRead more

Bell House Fitness – CrossFit Back Squat (5 sets for load: 5 back squats) SKILL WORK Post workout: 2 sets: 20 banded side steps (moving left) 15 GHD hip extensions 20 banded side steps (moving right) 15 good mornings (light)Read more

Bell House Fitness – Lifting Hang Power Clean (MAIN LIFT For load: 2 hang power cleans – Build to a 2-rep max. ) NOTES This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean. Base the percentages on a recent 1-rep max. Lift as heavy as possible for 2 unbroken reps. Keep the bar above the knee for all reps. Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set. This should take around 15:00-20:00+ to complete. In Accessory – I, perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly...Read more

Bell House Fitness – Home Gym 08.22.22 (Time) EQUIPMENT For time: 30 DB hang power cleans 40 DB deadlifts 500-m run with DB BODYWEIGHT For time: 30 v-ups 40 double-knee tucks in plank 50 burpees WORKOUT NOTES 4:00-6:00. Use a light loading that allows for fast reps and large sets (less than 35/50 lb). Reduce load or use just one arm/DB as needed. WARM-UP 1 set: 200-m run :30 burpee 200-m run :45 burpee 200-m run 1:00 burpee 1 set: :30 hamstring scoops/side 10 down-dog to cobra 2 sets: 6 DB hang power cleans 8 DB deadlifts 100-m run with DB – Rest 1:00 between sets and sprint the 2nd. ACCESSORY Every :30 for 10 sets: 5 DB muscle cleans – Must be touch and go reps. STRETCHING 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/legRead more

Bell House Fitness – CrossFit 08.22.22 (Time) RX For time: 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Mod 1 For time: 30 hang power cleans (55/75 lb) 40 deadlifts 400/500-m row Mod 2 For time: 30 hang power cleans (35/45 lb) 40 deadlifts 250/300-m row SKILL WORK Post workout: Every :30 for 10 sets: 2 power cleans – Must be touch and go reps. Power Clean (2 power cleans every 30 seconds for 10 sets)Read more