Bell House Fitness – Home Gym

10.31.22 (Time)

EQUIPMENT

4 rounds for time:

20 single-DB thrusters

400-m run

BODYWEIGHT

4 rounds for time:

20 weighted thrusters

400-m run

WORKOUT NOTES

10:00-15:00.

Light DB loading (less than 35/50 lbs).

Maintain thruster volume and reduce load as needed to finish reps in less than 1:15. Reduce the run distance to 300-m or less to finish in under 2:15.

WARM-UP

EMOM 5:

:10 squat hold

10-15 air squats AFAP

– Complete both each minute.

1 set:

50-m run

5 pause DB goblet squats (:03)

50-m run

10 DB goblet squats

50-m run

5 DB strict presses (:03 hold @ the top)

50-m run

10 DB thrusters

– Rest as needed after each set of DB work.

ACCESSORY

Pre-workout:

5 sets:

7 DB hang clean and jerks

– All sets for quality.

– Rest 1:00 between sets.

STRETCHING

1 set:

1:00 foam roll quads

1:00 couch stretch/side