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

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsMOD 1) 5 rounds for max reps: 3/4 body weight bench presses 1:00 pull-ups – Rest as needed between rounds. MOD 2) 5 rounds for max reps: 1/2 body weight bench presses 1:00 ring rows – Rest as needed between rounds.Read more

Bell House Fitness – Home Gym 12.02.22 (AMRAP – Reps) EQUIPMENT 5 rounds for max reps: DB floor presses DB bent over rows – Rest as needed between rounds. BODYWEIGHT 5 rounds for max reps: Push-ups V-ups – Rest as needed between rounds. WORKOUT NOTES 10-15+ reps/movement. DB loads as heavy as possible. Reduce load and increase rest as needed. WARM-UP 1 set: :30 jumping jacks 10 alternating scorpions 10 DB bent over rows/arm 1 set: 5 tempo push-ups 5 push-ups 10 DB bent over rows 1 set: :20 DB floor press – Rest :10 :20 DB bent over rows ACCESSORY Pre-workout: 10 sets: Run :30 Rest :30 STRETCHING 3 sets: :30 reach, roll, and lift 30 banded pull-apartsRead more