08.10.22

9
Aug

08.10.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WORKOUT NOTES

Complete 12+ reps each round.

Use the heaviest DB loading available to you (more than 35/50 lb).

Substitute the run with 10 burpees and scale the DB squat cleans to power cleans + front squats.

WARM-UP

3 sets:

5 single-leg RDLs/leg (unweighted)

5 DB goblet squats

– Pause at the bottom of the squat for :03.

1 set:

5 DB deadlifts

5 DB power cleans

5 DB front squats

5 DB squat cleans

2 sets:

100-m run

5 DB squat cleans

– Rest :30 between sets.

ACCESSORY

EMOM 8:

5 DB front squats

6 DB lunges

STRETCHING

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

Metcon (AMRAP – Reps)

EQUIPMENT

5 x 2:00 rounds for reps:

Run 100-m

Max DB squat cleans in remaining time

BODYWEIGHT

5 x 2:00 rounds for reps:

Run 100-m

Max burpees in remaining time