Bell House Fitness – Home Gym 10.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 10 DB push presses 12 burpees-to-target (12″) BODYWEIGHT AMRAP 12: 10 bench dips 12 burpees-to-target (12″) WORKOUT NOTES 7-10 rounds. Moderate DB load (35/50 lb). Use just 1 DB or reduce load, scale the height of the burpee target. WARM-UP On a 6:00 clock: 3 inchworms 50-ft DB overhead carry 5 burpees 1 set: 7 single-arm DB push presses/arm 5 burpees-to-target (12″) 7 DB push presses 5 burpees-to-target (12″) ACCESSORY EMOM 7: 5-10 DB thrusters STRETCHING 3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – CrossFit 10.05.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 10 DB push presses (35/50 lb) 12 burpees-to-target (12″) MOD 1 AMRAP 12: 10 DB push presses (20/35 lb) 12 burpees-to-target (12″) MOD 2 AMRAP 12: 10 DB push presses (10/15 lb) 12 burpees Thruster (SKILL WORK Pre-workout: EMOM 7: 2 thrusters)Read more

Bell House Fitness – Lifting 10.04.22 (No Measure) MAIN LIFT 3 sets: 3 cleans (65%) 4 sets: 3 cleans (70%)   NOTES Today kicks off 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. Base the percentages on a recent 1-rep max. There are 7 total sets. The reps do not have to be touch and go, however, you should not spend more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These...Read more

Bell House Fitness – Home Gym 10.04.22 (Time) EQUIPMENT 3 rounds for time: 400-m run 15 DB front squats 50-ft handstand walk BODYWEIGHT 3 rounds for time: 400-m run 25 jumping squats 50-ft handstand walk WORKOUT NOTES 10:00-14:00. Moderate DB load (35/50 lb). Reduce run distance to 300-m, use just 1 DB for the squats and/or reduce load, scale to 100-ft bear crawl or 5 wall walks. ACCESSORY Accumulate: 50 DB bent over rows STRETCHING 2 sets: :30 foam roll IT band/side :30 foam roll quads/sideRead more

Bell House Fitness – CrossFit 10.04.22 (Time) RX 3 rounds for time: 400/500-m row 15 front squats (75/115 lb) 1 legless rope climb MOD 1 3 rounds for time: 400/500-m row 15 front squats (65/95 lb) 1 rope climb MOD 2 3 rounds for time: 200/250-m row 15 front squats (35/45 lb) 3 pull-to-stands SKILL WORK Post-workout: Accumulate: 30 strict weighted pull-upsRead more