04.01.22

31
Mar

04.01.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

1 set:

100-m run

10 DB deadlifts

5 DB swings

1 set:

200-m run

10 DB swings

10 alternating plank rows

*1 set:

400-m run

10 DB swings

10 DB bent-over rows

*Sprint

ACCESSORY

Post-workout:

5 sets:

5 DB clean-grip deadlift

4 DB clean pull

3 DB power clean

– Increase load across as many sets as possible.

– Rest as needed between sets.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

15 burpees

5 DB clean and jerks

12 burpees

4 DB clean and jerks

9 burpees

3 DB clean and jerks

BODYWEIGHT

AMRAP 10:

15 burpees

15 ground-to-overheads

12 burpees

12 ground-to-overheads

9 burpees

9 ground-to-overheads

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