Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 5: :30 DB-facing burpees – Start slow and pick up the pace each minute. 2 sets: 5 DB push presses/arm 5 DB windmills/arm :20 Samson stretch/leg 5 DB Jefferson curls – Add deficit to the Jefferson curls if needed. 2 sets: 4 DB power snatches 3 DB-facing burpees 4 DB squat snatches 3 DB facing burpees – Rest 1:00-2:00 between sets. ACCESSORY Pre-workout: EMOM 8: 4 DB overhead squats/arm STRETCHING Accumulate: 30 reach, roll, and lift Metcon (Time) EQUIPMENT 2 rounds for time: 10 DB snatches 12 DB-facing burpees Then, 2 rounds for time: 10 DB snatches 12 DB-facing burpees BODYWEIGHT 2 rounds for time: 150-ft bear crawl 12 line-facing burpees Then, 2 rounds for time: 150-ft bear crawl 12 line-facing burpees ()Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Thruster 8 sets for load: 2 thrusters Metcon (No Measure) Post-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squatsRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 20 alternating groiners 5 split squats/leg 20 unweighted good mornings 5 consecutive Cossack squats/leg 1 set: :20 wall-sit hold, immediately into :30 air squats (slow) – Rest :30 before the next set 1 set: :30 wall-sit hold, immediately into 10 DB thrusters ACCESSORY Pre-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squats STRETCHING Accumulate: 30 alternating scorpion stretches 1:00 piriformis stretch/side Metcon (AMRAP – Reps) EQUIPMENT EMOM 16: Min. 1 | :30 weighted wall-sit hold Min. 2 | :30 DB thrusters BODYWEIGHT EMOM 16: Min. 1 | :30 weighted wall-sit hold Min. 2 | :30 weighted thrusters ()Read more

Bell House Fitness – Lifting Weightlifting MAIN LIFT Deadlift For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set. Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up. Rest about 3:00 between sets. Look for next week’s percentages to go up and the reps to go down. In Accessory – I, use a pair of KBs for...Read more