Bell House Fitness – Home Gym
03.23.23 (Time)
EQUIPMENT
For time:
30 object jump-overs (knee height)
20 DB push jerks
10 DB burpee squat clean thrusters
– Use two DBs.
SCORE:TOTAL TIME
BODYWEIGHT
For time:
30 object jump-overs (knee height)
20 deficit handstand push-ups (2/4 in)
10 wall walks
SCORE:TOTAL TIME
WORKOUT NOTES
5:00-10:00.
Moderate DB load (35/50 lb).
Reduce the DB load and scale the height of the jump-overs to maintain the stimulus.
WARM-UP
EMOM 6:
Minute 1 | :45 easy jog
Minute 2 | :45 unweighted step-ups or over-the-fences
Minute 3 | :45 inchworm + push-up
1 set:
5 wall squats
20 lateral line hops
5 tuck-jumps
5 object jump overs
3 DB burpees
3 DB power cleans
3 DB front squats
3 DB push presses
3 DB burpee squat clean thrusters
2 sets:
10 object jump overs
5 DB push jerks
2 DB burpee squat clean thrusters
– Rest as needed.
– Perform the first set slow and the second set fast.
ACCESSORY
Pre-workout:
7 sets:
1 press-to-handstand
– Scale to a press negative against the wall.
STRETCHING
Accumulate:
2 sets:
:30 calf stretch/leg
:30 lacrosse ball roll/foot