1.22.22

22
Jan

1.22.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

On a 6:00 clock:

10 shoulder taps

5 DB bent-over rows / side

5 piked push-ups

5 jumping squats

then …

3 sets:

Set 1 | 2 handstand push-ups + 3 DB cleans

Set 2 | 3 HSPU + 4 DB cleans

Set 3 | 4 HSPU + 5 DB cleans

ACCESSORY

Pre-workout:

5 sets:

50-ft. handstand walk

STRETCHING

3 sets:

10 ATY raises

:30 doorway pec-stretch / side

Metcon (AMRAP – Reps)

EQUIPMENT

AMRAP 8:

3 handstand push-ups

3 DB cleans

6 handstand push-ups

3 DB cleans

9 handstand push-ups

3 DB cleans

12 handstand push-ups

6 DB cleans

15 handstand push-ups

6 DB cleans

18 handstand push-ups

6 DB cleans

21 handstand push-ups

9 DB cleans

– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

BODYWEIGHT

AMRAP 8:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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