Bell House Fitness – Lifting 10.10.22 MAIN LIFT 3 sets: 3 snatch (70%) 3 sets: 3 snatch (75%)   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth and ninth weeks. Base the percentages on a recent 1-rep max. 6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These lifts may be performed as a...Read more

Bell House Fitness – Home Gym 10.10.22 (4 Rounds for reps) EQUIPMENT For reps: Tabata burpees Tabata hollow rocks Tabata dumbbell swings Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. BODYWEIGHT For reps: Tabata burpees Tabata hollow rocks Tabata squats Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. WORKOUT NOTES Constant movement every interval. Simple bodyweight workout. Reduce the height of the swing as needed. WARM-UP 3 sets: :30 mountain climbers :30 alternating plank reach throughs :30 wall squat – Rest :15 between movements. 1 set: 5 elbow instep hip circles/direction/leg 10 hamstring scoops/leg 2 sets of :20 each: Burpees Hollow rocks Squats – Rest :10 between movements. – Complete each movement twice before moving to the next...Read more

Bell House Fitness – CrossFit 10.10.22 (4 Rounds for reps) RX For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. MOD 1 For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (26/35 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. MOD 2 For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (18/26 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. SKILL WORK Post-workout: Accumulate: 10 KB Turkish get-ups/armRead more

Bell House Fitness – Lifting Bench Press (MAIN LIFT 3 sets: 7 bench presses – Building to your heaviest set of 7. ) NOTES We are in our fourth and final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Build to your heaviest set of 7 unbroken reps today. Take ample time to warm up and build to your starting weight. This should be around 75% of your 1-rep max. If available, be sure to have someone spotting you or at least keeping an eye...Read more

Bell House Fitness – Home Gym 10.08.22 (5 Rounds for time) EQUIPMENT 5 rounds, each for time, of: 20 single-DB bent over rows 30 push-ups 40 sit-ups 50 squats – Rest precisely three minutes between rounds. BODYWEIGHT 5 rounds, each for time, of: 20 tuck-ups 30 push-ups 40 sit-ups 50 squats – Rest precisely three minutes between rounds. WORKOUT NOTES 4:00 or less for the first 3 rounds. Bodyweight workout that is lower in skill, but high in volume. Reduce reps to 10-20-30-40. Scale push-ups to the knees. WARM-UP 1 set: 10 alternating shoulder taps/side 10 knee push-ups :20 hollow hold 10 squat-to-stand 1 set: 10 alternating plank rows 5 tempo push-ups 10 strict sit-ups 10 pause squats (:02) 1 set: 10 single-DB bent over rows 10 push-ups 10 sit-ups 20 squats. ACCESSORY Rest, stretch, and recover STRETCHING 3 sets: :30 standing pike stretch :30 scorpion stretch/side :30 Samson stretch/sideRead more