Bell House Fitness – Home Gym 11.30.22 (AMRAP – Reps) EQUIPMENT 5 x AMRAP 1:30: 20 unweighted good mornings 20 jumping squats Max-rep DB deadlifts – Rest 3:00 between sets. BODYWEIGHT 5 x AMRAP 1:30: 20 unweighted good mornings 20 jumping squats Max-rep weighted deadlifts – Rest 3:00 between sets. WORKOUT NOTES 20+ DB deadlifts/round. DB loads as heavy as possible. Reduce good mornings and squats to 15 reps. WARM-UP 2 sets: :30 jump rope 10 Samson stretch lunges 10 hollow rocks 10 supermen 10 DB bent over rows 10 DB presses 10 DB squats 1 set: 10 unweighted good mornings 10 jumping lunges 10 DB deadlifts ACCESSORY Post-workout: 3 rounds for reps: 10 DB Jefferson curls 1:00 rest STRETCHING 3 sets: :30 standing pike stretch :30 scorpion stretch/side :30 Samson stretch/sideRead more

Bell House Fitness – Lifting 11.29.22 MAIN LIFT 3 sets: 7 overhead squats – Building to your heaviest set of 7.   NOTES Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max! In Accessory – I, find a DB weight that allows you to go unbroken. Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength...Read more

Bell House Fitness – CrossFit 11.29.22 (AMRAP – Rounds and Reps) RX On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 ring dips 10 bar muscle-ups MOD 1) On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 5 ring dips 5 bar muscle-ups MOD 2) On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 jumping ring dips 5 single-arm ring rows/armRead more

Bell House Fitness – Home Gym 11.29.22 (AMRAP – Rounds and Reps) EQUIPMENT On a 15:00 clock: 2,000-m run In the remaining time: AMRAP: 10 hand-release push-ups 10 DB clean and jerks BODYWEIGHT On a 15:00 clock: 2,000-m run In the remaining time: AMRAP: 10 hand-release push-ups 10 up-down + object jump over (20 in) WORKOUT NOTES 7:00-9:00 on the run, 2-4 rounds on the AMRAP. Moderate DB loads (35/50 lb). Reduce the run to 1,500-m, scale push-ups to the knees, and reduce DB load. WARM-UP 2 sets: 200-m run 10 up downs 10 alternating plank reach throughs 10 alternating single-DB cleans 10 single-DB presses 2 sets: 5 hand-release push-ups 5 DB clean and jerks ACCESSORY Post-workout: For time: 100 tuck-ups STRETCHING 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash/sideRead more

Bell House Fitness – Lifting 11.28.22 MAIN LIFT 3 sets: 7 deadlifts – Building to your heaviest set of 7.   NOTES Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max! In Accessory – I, find one weight and stay there for all 3 sets. Use a slow and controlled tempo today to focus on building muscle and strength in your...Read more