Bell House Fitness – Home Gym

11.02.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

10 DB push presses

10 DB swings

10 jumps onto an object

BODYWEIGHT

AMRAP 20:

10 handstand push-ups

10 up-downs to a target (6″)

10 jumps onto an object

WORKOUT NOTES

8-12 rounds.

Moderate DB loading that can always be done unbroken (35/50 lbs).

Reduce the push press and swing loading to always complete 10 reps unbroken. Reduce the height of the jump target or scale to step-ups.

WARM-UP

1 set:

10 x (2 shoulder taps + 1 push-up)

20 arm swings overhead

10 step-ups to an object

1 set:

10 single-DB push presses

10 DB swings to eye-level

5 jumps onto an object

1 set:

8 DB push presses

8 DB swings (overhead)

8 jumps onto an object

ACCESSORY

Pre-workout:

EMOM 10:

Min. 1 | 5 broad jumps

Min. 2 | :30 DB overhead walk

– Broad jumps are performed from a standing position, not from a running start.

STRETCHING

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side