Bell House Fitness – Lifting 08.20.22 MAIN LIFT Every 2:00 x 5 sets: 10 bench press (60%) – Perform reps AFAP. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! Perform 5 sets of 10 bench presses at 60%, once every 2:00. The weight should be light, so move it as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses. In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two...Read more

Bell House Fitness – Home Gym 08.20.22 (Time) EQUIPMENT 3 rounds for time: 30 v-ups 200-m run 10 burpee broad jumps BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Bodyweight workout that requires higher core stamina. Scale the v-ups to sit-ups and the burpee broad jumps to a burpee to a high target. WARM-UP 6 sets: 10 mountain climbers (2-ct) 10 shoulder taps 5 double-knee tucks in plank 5 push-ups – Complete 3 sets at a moderate pace, rest for 1:00, then do the final 3 sets AFAP. 1 set: :20 hollow hold 5 v-ups 200-m jog 5 burpee broad jumps – Rest as needed between movements. 1 set: 10 v-ups 100-m sprint 5 burpee broad jumps – AFAP. ACCESSORY Rest, stretch, recover. STRETCHING 3 sets: :30 standing pike stretch :30 scorpion stretch/side :30 samson stretch/sideRead more

Bell House Fitness – CrossFit 8.20.22 (Calories) For Time w/ a Partner 12 rounds Partner 1) 2:00 max cals on machine Partner 2) 5 KB snatch/arm (16/24kg)  5 KB goblet front squats -partners will switch every 2:00 -score is total calories accumulated on machine between both partnersRead more

Bell House Fitness – Lifting 08.19.22 MAIN LIFT 9 sets: 3 x 2 below the knee hang power snatches 55%) 3 x 2 below the knee hang power snatches (60%) 3 x 2 below the knee hang power snatches (65%) – Rest exactly 1:00 between sets. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! You will perform 3 sets x 2 reps at each percentage for a total of 9 sets. Perform these three sets each at a percentage of a below-the-knee hang power snatch. Reset and pause at the hips between each rep. Below the knee does NOT mean on the floor. The barbell should be below the knee and off the floor. In Accessory – I, take roughly 100% of your best squat snatch...Read more

Bell House Fitness – Home Gym 08.19.22 (AMRAP – Reps) EQUIPMENT 7 sets for reps: :40 DB sumo deadlifts – Rest :20 :30 superman hold – Rest 1:30 BODYWEIGHT 7 sets for reps: :40 weighted cossack squats – Rest :20 :30 superman hold – Rest 1:30 WORKOUT NOTES 10-15+ deadlifts each set. As heavy as possible with the DB loading. Scale the load of the DB and substitute with arch-ups for the superman holds. WARM-UP 3 sets: 200-m run 21 unweighted good mornings 15 sumo stance squats 9 burpees 2 sets: :30 sumo goblet squat hold – Rest :30-1:00 between sets. 1 set: :20 DB sumo deadlift (slow) – Rest :20 :20 superman hold – Rest :20 :20 DB sumo deadlift (AFAP) ACCESSORY AMRAP 3: 90 air squats Max-rep DB sumo deadlift high pulls STRETCHING 2 sets: :30 single-leg straddle stretch/side :30 cossack squat hold/sideRead more