Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 08.18.22 (Time) EQUIPMENT 5 rounds for time: 20 jumps to an object 16 single DB lunges 12 double DB bent over rows – Athletes must step down from the top of the object. BODYWEIGHT 5 rounds for time: 20 jumps to an object 16 weighted lunges 12 weighted sit-ups – Athletes must step down from the top of the object. WORKOUT NOTES 13:00-18:00. Light-to-moderate DB loading (35/50 lb or less). Scale the height of the jumps (or substitute with step-ups), the load of the lunges, and the row to a single-DB. WARM-UP 2 sets: 10 step-ups 10 walking lunge steps 10 toe touches 10 slow shoulder taps 2 sets: 5 jumps to an object 6 single DB lunges – Rest :30 between sets. 1 set: 3 single-arm DB bent over rows/arm 5 double DB bent over rows – Rest :30 10 jumps to an...Read more

Bell House Fitness – CrossFit 8.18.22 (Time) RX 5 rounds for time: 20 box jumps (20/24 in) 16 single KB lunges (53/70 lb) 12 chest-to-bar pull-ups – Athletes must step down from the top of the box. Mod 1 5 rounds for time: 20 box jumps (20/24 in) 16 single KB lunges (26/44 lb) 12 pull-ups – Athletes must step down from the top of the box. Mod 2 4 rounds for time: 20 box step-ups (12/20 in) 16 single KB lunges (18/26 lb) 12 jumping pull-ups – Athletes must step down from the top of the box. SKILL WORK Post-workout: Every 2:00 for 3 sets: :30 max-rep seated leg raise 10 KB side bends/sideRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 08.17.22 (Time) EQUIPMENT For time: 50 double-DB clean and jerks or For time: 50 single-DB squat snatches BODYWEIGHT For time: 30 inverted burpees or For time: 30 wall walks WORKOUT NOTES 5:00-10:00. Moderate DB loading (35/50 lb), but with more complex movements. Scale to a single-DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches. WARM-UP EMOM 8: Min. 1 | :45 inchworm + 1 push-up Min. 2 | :45 alternating single-arm DB clean Min. 3 | :45 single-arm DB overhead lunge Min. 4 | :45 plank hold – Use the left arm for minute 3 in the first round and the right arm in the second. 2 sets: 3 DB cleans 3 DB jerks 3 DB clean and jerks – Rest :10-:20 2 DB snatches/side 2 DB overhead squats/side 2 DB squat snatches/side – Rest 1:00....Read more