Bell House Fitness – Lifting MAIN LIFT MAIN LIFT 3 sets: 2 snatches (80%) 3 sets: 2 snatches (83%) 3 sets: 1 snatch (85%) SCORE: LOAD NOTES We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can. Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week...Read more

Bell House Fitness – Home Gym 11.10.22 (Time) EQUIPMENT For time: 1,000-m run 100-m weighted bear-hug carry 1,000-m run 20 DB Turkish get-ups 1,000-m run 100 air squats BODYWEIGHT For time: 1,000-m run 100-m weighted bear-hug carry 1,000-m run 20 DB weighted Turkish get-ups 1,000-m run 100 air squats WORKOUT NOTES 18:00-22:00. Heavy bear-hug carry (70/100 lbs) and moderate TGU load (35/50 lb). Reduce the run distance to 800-m to finish faster than 5:30, reduce the TGU volume to 10 reps, and reduce the squat volume to 50 reps. WARM-UP On a 6:00 clock: 1:00 jog (slow) 1:00 run – Increase the pace of the run each round. 1 set: 5 unweighted windmills/side 15 air squats 5 DB windmills/side 15 air squats :30 Turkish get-ups/side 50-m bear-hug carry :30 Turkish get-ups/side ACCESSORY Post-workout: EMOM 6: Min. 1 | 10 DB side bends/side Min. 2 | :30 v-ups STRETCHING 1 set:...Read more

Bell House Fitness – CrossFit 11.10.22 (Time) RX For time: 800/1,000-m row 100-m double DB farmers carry (35/50 lb) 800/1,000-m row 20 KB turkish get-ups (35/53 lb) 800/1,000-m row 100 air squats MOD 1 For time: 800/1,000-m row 100-m DB double farmers carry (25/35 lb) 800/1,000-m row 20 KB turkish get-ups (26/35 lb) 800/1,000-m row 100 air squats MOD 2 For time: 600/800-m row 100-m double DB farmers carry (15/25 lb) 600/800-m row 10 KB turkish get-ups (18/26 lb) 600/800-m row 50 air squatsRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 11.09.22 (Time) EQUIPMENT For time: 42 DB deadlifts 21 handstand push-ups 30 DB deadlifts 15 handstand push-ups 18 DB deadlifts 9 handstand push-ups BODYWEIGHT For time: 42 single-leg squats 21 handstand push-ups 30 single-leg squats 15 handstand push-ups 18 single-leg squats 9 handstand push-ups WORKOUT NOTES Less than 10:00. Moderate to heavy DB load (35/50 lbs or more). Reduce DB deadlift reps to 30-20-10 or 21-15-9 to complete all rounds in 3 sets or less. Reduce HSPU volume to finish all rounds in 4 sets or less or scale to pike push-ups. WARM-UP 3 sets: 5 unweighted single-leg RDLs/side :10-:30 handstand hold 1 set: 5 DB suitcase deadlifts/side 10 pike push-ups 10 DB deadlifts 5 strict handstand push-ups 2 sets: 7 DB deadlifts 7 handstand push-ups ACCESSORY Post-workout: EMOM 8: :30 DB deadlift STRETCHING Accumulate: 2:00 foam roll lower back 2:00 foam roll upper...Read more