Bell House Fitness – Home Gym

12.30.22 (AMRAP – Rounds and Reps)

EQUIPMENT

4 sets for AMRAP 4:

3 DB hang power cleans

6 DB shoulder-to-overheads

9 burpees over the DB

12 DB bent over rows

– Rest 2:00 between rounds.

BODYWEIGHT

4 sets for AMRAP 4:

3 burpees to a target (12 in)

6 handstand push-ups

9 burpees over a line

12 DB bent over rows

– Rest 2:00 between rounds.

WORKOUT NOTES

2+ rounds/AMRAP.

Light-to-moderate DB loads (35/50 lb or less). Use two DBs if possible.

Reduce DB load as needed, reduce burpee reps to 7 or 5, and use just one DB if necessary.

WARM-UP

1 set:

5 single-arm DB hang power cleans/arm

5 single-arm DB S2O/arm

5 burpees

5 DB bent over rows

1 set:

5 DB hang power cleans

5 DB shoulder-to-overheads

5 burpees over the DB

5 DB bent over rows

– Use two DBs.

ACCESSORY

Pre-workout:

3 sets:

5 DB push presses

25-ft DB overhead lunges

5 DB push jerks

25-ft DB overhead lunges

– Use two DBs.

STRETCHING

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead