Bell House Fitness – Home Gym

11.29.22 (AMRAP – Rounds and Reps)

EQUIPMENT

On a 15:00 clock:

2,000-m run

In the remaining time:

AMRAP:

10 hand-release push-ups

10 DB clean and jerks

BODYWEIGHT

On a 15:00 clock:

2,000-m run

In the remaining time:

AMRAP:

10 hand-release push-ups

10 up-down + object jump over (20 in)

WORKOUT NOTES

7:00-9:00 on the run, 2-4 rounds on the AMRAP.

Moderate DB loads (35/50 lb).

Reduce the run to 1,500-m, scale push-ups to the knees, and reduce DB load.

WARM-UP

2 sets:

200-m run

10 up downs

10 alternating plank reach throughs

10 alternating single-DB cleans

10 single-DB presses

2 sets:

5 hand-release push-ups

5 DB clean and jerks

ACCESSORY

Post-workout:

For time:

100 tuck-ups

STRETCHING

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side