Bell House Fitness – Home Gym 11.05.22 (Time) EQUIPMENT 5 unbroken sets for total time: 10 DB deadlifts 10 DB cleans 10 DB hang cleans 10 DB shoulder-to-overheads – Rest as little as needed to complete all 40 reps unbroken on each set. BODYWEIGHT 5 sets for reps: :30 alternating single-leg squats :30 air squats :30 walking lunge steps :30 burpees – Rest 3:00 between sets. WORKOUT NOTES All sets unbroken. Moderate DB load (35/50 lbs). Reduce reps to as few as 5 reps/movement to complete the entire complex unbroken (without putting the DBs down!). WARM-UP Every 3:00 x 4 sets: 10 walking lunge steps 10 push-ups 20 mountain climbers 20 jumping jacks Run in the remaining time – This is 12:00 of continuous work at a low-to-moderate intensity. 3 total sets: 2-4-6: DB deadlifts DB cleans DB hang cleans DB shoulder-to-overheads – Performing all sets unbroken, perform a set...Read more

Bell House Fitness – CrossFit 11.05.22 (Time) RX 4 rounds for time with a partner: 40 DB Snatches (split however) (35/50) 40 wall ball sit ups (pass ball back and forth between partners) (14/20) 400m run (partners run together carrying wall ball)Read more

Bell House Fitness – Home Gym 11.04.22 (5 Rounds for reps) EQUIPMENT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral DB burpees Max-rep DB hang power cleans – Rest 1:00 between rounds. BODYWEIGHT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral burpees over an object (6″) Max-rep weighted sit-ups – Rest 1:00 between rounds. WORKOUT NOTES 10+ hang power cleans/round. Light DB load (less than 35/50 lbs). Reduce the step-up volume to 15 or reduce load to finish in 1:00 or less. Reduce the burpee reps to 5-7 reps as needed to leave :30 for the hang power cleans. WARM-UP 2 sets: 10 leg swings/side 10 alternating step-ups 2 sets: 30 lateral hops over a line 8 weighted step-ups 1 set: 4 lateral DB burpees 5 DB deadlifts 4 lateral DB burpees 5 DB hang power cleans ACCESSORY Post-workout: 3 sets: 10...Read more

Bell House Fitness – Lifting 11.04.22 MAIN LIFT 3 sets: 2 snatches (78%) 4 sets: 2 snatches (80%)   NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result. We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk. In Accessory – I, load the barbell to 105% of your 1-rep max. The snatch lift-off is performed by picking the barbell off the floor to...Read more

Bell House Fitness – CrossFit 11.04.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups – Rest 1:00 between rounds. MOD 1 5 x 2:00 rounds for reps: 10/15-cal row 10 lateral burpee over the rower Max-rep pull-ups – Rest 1:00 between rounds. MOD 2 5 x 2:00 rounds for reps: 7/10-cal row 10 lateral burpee over the rower Max-rep jumping pull-ups – Rest 1:00 between rounds. SKILL WORK Post-workout: 3 sets: 10 staggered stance good mornings/leg (empty barbell) 10 alternating Cossack squatsRead more