Bell House Fitness – Home Gym

10.25.22 (AMRAP – Rounds and Reps)

EQUIPMENT

Every 2:00 for 8 sets:

:45 AMRAP:

7 burpees

Max-rep DB power cleans

BODYWEIGHT

Every 2:00 for 8 sets:

:45 AMRAP:

7 burpees

Max-rep jumping squats

WORKOUT NOTES

Burpees in less than :20, 10+ cleans each round.

As heavy as possible on the cleans (50/70 lb DBs).

Reduce the burpee volume to 5 or even 3 reps and reduce the DB load if possible and/or clean with just one DB.

WARM-UP

3 sets:

:20 unweighted good mornings

:20 left-leg back step lunges

:20 right-leg back step lunges

:20 DB bent over rows

– Rest :10 between movements.

1 set:

10 DB deadlifts

3 burpees

8 DB hang power cleans

3 burpees

5 DB power cleans

1 set:

:30 AMRAP:

5 burpees

Max-rep DB power cleans

ACCESSORY

3 sets:

:30 plank hold

– Rest :30

:30 seated leg raises

– Rest :30

STRETCHING

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm