Bell House Fitness – Home Gym

09.07.22 (AMRAP – Reps)

EQUIPMENT

7 x 1:00 rounds for reps:

15 air squats

Max-rep DB squat clean and jerks

– Rest 1:00 between rounds.

BODYWEIGHT

7 x 1:00 rounds for reps:

20 air squats

Max-rep deficit handstand push-ups

– Rest 1:00.

WORKOUT NOTES

5+ reps each round.

Heavy loading (greater than 35/50 lb if possible).

Scale back the number of air squats to finish within :25 every round.

WARM-UP

3 sets:

5 elbow instep + reach/side

10 air squats

3 wall-squats

1 set:

8 DB deadlifts

8 DB hang power cleans

5 DB front squats

5 DB squat cleans

5 DB shoulder-to-overhead reps

3 DB squat clean and jerks

ACCESSORY

On a 3:00 clock:

1:00 air squats

1:00 DB thrusters

1:00 DB overhead squats

– No rest between movements.

STRETCHING

2 sets:

1:00 foam roll quads/side

15 reach-roll-lift on foam roller