Bell House Fitness – Home Gym

02.07.23 (Time)

EQUIPMENT

3 rounds for time with a partner:

800-m run

30 DB power cleans

50 DB overhead squats

– Run together and split the DB power cleans and squats as needed.

SCORE:TOTAL TIME

BODYWEIGHT

3 rounds for time with a partner:

800-m run

50 sit-ups

50 jumping squats

– Run together and split the sit-ups and squats as needed.

SCORE:TOTAL TIME

WORKOUT NOTES

25:00-35:00.

Moderate to light DB load (35/50 lb or less).

Reduce DB loading if necessary, reduce OH squat volume to 30 reps, and squat to a target.

WARM-UP

1 set:

200-m run

5 single-arm DB power cleans/arm

5 wall squats

1 set:

200-m run

5 DB power cleans

5 DB push presses + 5 DB overhead squats to a target/arm

1 set:

200-m run

5 DB power cleans

5 DB windmills + 5 DB overhead squats/arm

ACCESSORY

Post-workout:

For completion w/ a partner:

4:00 cumulative handstand hold

– One partner works at a time.

– Partner holds a plank while the other works.

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)