Bell House Fitness – Home Gym

01.28.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 15 with a partner:

60 synchro sit-ups

40 jumps onto an object (knee height)

20 double-DB bent over rows

– Split the jumps and rows.

BODYWEIGHT

AMRAP 15 with a partner:

60 synchro sit-ups

40 jumps onto an object

20 weighted ground-to-overheads

WORKOUT NOTES

2-3 rounds.

Moderate DB load. (35/50 lb). Use two DBs.

Reduce overall volume to 40-30-20 as needed. Reduce DB load as needed. Reduce object height or scale to step-overs.

WARM-UP

1 set:

400-m run

10 torso twists/direction

10 leg swings/leg

10 lateral leg swings/leg

10 inchworms

400-m run

2 sets:

10 synchro sit-ups

20 jumps onto an object

20 double-DB bent over rows

– Rest as needed between sets.

– Split the jumps and rows.

ACCESSORY

Pre-workout:

EMOM 6:

Min. 1 | :40 inverted burpees

Min. 2 | :40 freestanding handstand shoulder taps

STRETCHING

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball tricep mash/side