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

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 1:00 DB plank pull-throughs :30 single-leg toe touches/leg 1:00 up-downs – Rest 1:00 between sets. – Complete each set on a 3:00 clock without rest. 1 set: 5 DB deadlifts 5 DB high pulls 5 DB sumo deadlift high pulls 10 strict sit-ups 1 set: 8 DB sumo deadlift high pulls 12 sit-ups ACCESSORY Pre-workout: 5 sets for distance: 5 broad jumps – Rest as needed between sets. STRETCHING Accumulate: 1:00 cobra stretch 30 Superman arch-ups Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 12 DB sumo deadlift high pulls 24 sit-ups BODYWEIGHT AMRAP 12: 12 weighted sumo deadlift high pulls 24 sit-ups ()Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 200-m jog (slow) 10 alternating elbow insteps + reach 10 alternating scorpion stretches 10 alternating hip cross-overs 5 inchworms + push-up (1-2-3-4-5) 5 squat-to-stands 5 air squats with a :05 pause 5 tempo DB bent-over rows 1 set: 200-m run (hard) 5 DB bent-over rows 10 push-ups 15 air squats ACCESSORY Rest, stretch, recover STRETCHING 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle) Metcon (Time) EQUIPMENT For time: 1-mile run 100 DB bent-over rows 200 push-ups 300 air squats 1-mile run BODYWEIGHT For time: 1-mile run 100 sit-ups 200 push-ups 300 air squats 1-mile run ()Read more

Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter RunRead more