Bell House Fitness – Home Gym 11.16.22 (No Measure) EQUIPMENT EMOM 12: Minute 1 | :30 dumbbell bent over rows Minute 2 | :30 dumbbell floor presses BODYWEIGHT EMOM 12: Minute 1 | :30 weighted v-ups Minute 2 | :30 hand-release push-ups WORKOUT NOTES 10+ reps each minute. Any DB loading may be used, but the heavier the better. Scale to reps with just one DB if necessary. Perform :20 of reps on one arm and :20 on the other each minute. WARM-UP 3 sets: 5 DB windmills/arm 5 DB split squats/leg 10 v-ups 10 supermen 1 set: 5 tempo push-ups (:03 down) 10 slow shoulder taps 5 pause push-ups (:03 @ bottom) 10 DB bent over rows/arm 5 explosive push-ups 2 sets: :20 DB bent over rows :20 DB floor presses – Rest :20 between movements. ACCESSORY Post-workout: 3 sets: On a 2:00 clock: 200-m run Max distance DB...Read more

Bell House Fitness – CrossFit 11.16.22 (Time) RX For time with a partner: 200 KB swings (53/70 lb) – Resting partner holds a single KB in the front rack (35/53 lb). MOD 1 For time with a partner: 200 KB swings (35/53 lb) – Resting partner holds a single KB in the front rack (26/35 lb). MOD 2 For time with a partner: 100 KB swings (18/26 lb) – Resting partner holds a single KB in the front rack (18/26 lb). SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches Hang Snatch (SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches) Hang Power Snatch (SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 11.15.22 (Time) EQUIPMENT 5 rounds for time: 15 DB deadlifts 12 DB hang power cleans 9 DB push jerks BODYWEIGHT 5 rounds for time: 15 alternating single-leg squats 12 up-downs to a target (6 in) 9 handstand push-ups WORKOUT NOTES 6:00-10:00. Moderate DB load (2×35/50 lb). Reduce the DB load if needed and/or reduce the volume to 12-9-6. WARM-UP 3 sets: :30 unweighted good mornings :30 superman hold :30 goblet squats – No rest between movements. – Rest 1:00 between sets. 1 set: 8 suitcase DB deadlifts/arm 8 DB deadlifts 6 single-arm DB hang power cleans/arm 6 DB hang power cleans 4 single-arm DB push jerks/arm 4 DB push jerks 2 sets: 5 DB deadlifts 4 DB hang power cleans 3 DB push jerks – No rest between sets. ACCESSORY Post-workout: EMOM 10: Min. 1 | :30 hang squat cleans Min. 2 | :30-:45...Read more

Bell House Fitness – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereMOD 1 5 rounds for time: 12 deadlifts (65/95 lb) 9 hang power cleans 6 push jerks MOD 2 5 rounds for time: 12 deadlifts (35/45 lb) 9 hang power cleans 6 push presses Hang Power Clean (SKILL WORK Pre-workout: EMOM 10: 2 hang power cleans)Read more