Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.03.22 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 superman hold – Rest :10 :30 air squat hold – Rest :10 :30 max-rep DB deadlifts – Rest 2:10 between sets. BODYWEIGHT 5 sets for reps: :30 superman hold – Rest :10 :30 air squat hold – Rest :10 :30 weighted deadlifts – Rest 2:10 between sets. WORKOUT NOTES 15+ deadlifts every interval. Heavy DB loading (50/70 lb or more). Scale holds to :20 each. Decrease deadlift ROM as needed or touch all 4 DB heads for added difficulty. WARM-UP 2 sets: :30 toe touches :30 alternating backstep lunges :30 alternating spiderman stretch :30 plank hold :30 air squats 1 set: :15 superman hold :15 air squat hold :30 DB deadlifts (slow) – Rest :10 between sets. ACCESSORY 3 sets: 15 erector crunches 15 weighted good mornings STRETCHING 2 sets: :30 scorpion stretch hold/side...Read more

Bell House Fitness – CrossFit Deadlift (RX 5 sets for load: 8 deadlifts ) SKILL WORK Post-workout: 3 sets: 15 GHD back extensions 15 good mornings (65/95 lb)Read more

Bell House Fitness – CrossFit 10.01.22 (Time) RX 2 rounds for time: With a partner: 50 KB swings (53/70 lb) 60 box jump overs (20/24 in) 70 synchronized walking lunge steps INTERMEDIATE 2 rounds for time: With a partner: 50 KB swings (35/53 lb) 60 box jump overs (20/24 in) 70 synchronized walking lunge steps BEGINNER 2 rounds for time: With a partner: 50 KB swings (26/35 lb) 60 box jump overs (12/16 in) 70 synchronized walking lunge steps SKILL WORK Post-workout: 4 sets: 10 KB side bends/side 1:00 double KB front-rack hold Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups...Read more

Bell House Fitness – Home Gym 09.30.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 25: 20 handstand push-ups 800-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 4-6 rounds. Higher skill bodyweight workout. Reduce the run volume to 600-m. Reduce HSPU volume to 10-15 reps to complete in 3-4 sets. Scale to piked push-ups as needed. WARM-UP 1 set: 200-m run 10 push-ups 10 hip taps 1 wall walk 1 set: 200-m run 10 piked push-ups 10 piked hip taps 3 handstand push-up negatives 1 set: 200-m run 10 handstand shoulder taps 3 handstand push-ups – Rest :20-:30 3-5 handstand push-ups – Rest :20-:30 3-7 handstand push-ups ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 1:00 banded shoulder stretch/sideRead more