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

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 40 double-unders 30 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 1 5 rounds for time: 20 double-unders 20 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 2 5 rounds for time: 40 single-unders 20 box step-ups (20 in) 15 KB swings (12/16 kg)Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: :20 of work/:10 of rest Single-unders Walking lunge steps Single-single-double DB deadlifts Double-unders DB swings 1 set: 20 double-unders 10 step-ups to a target 8 DB swings ACCESSORY Rest, stretch, recover STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves Metcon (Time) EQUIPMENT 5 rounds for time: 40 double-unders 30 step-ups to a target 20 dumbbell swings BODYWEIGHT 5 rounds for time: 40 lateral shuffle steps 30 step-ups to a target 20 weighted swings or deadlifts ()Read more

Bell House Fitness – Lifting Weightlifting MAIN LIFT Strict Press 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 our 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 with the bar in the rack position, but you should not have to re-rack the bar. Rest about 3:00 between sets. Look for next week’s percentages to go up and the reps to go down. * In Accessory – I, take 3 seconds to lower the DB...Read more