Bell House Fitness – Home Gym

02.17.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 12:

60 alternating single-leg squats

50 push-ups

40 DB front rack walking lunges

30 DB-facing burpees

20 DB squats

Max-rep wall walks

– Use two DBs.

BODYWEIGHT

AMRAP 12:

60 alternating single-leg squats

50 push-ups

40 weighted front rack walking lunges

30 line-facing burpees

20 weighted squats

Max-rep wall walks

– Use two DBs.

WORKOUT NOTES

6+ wall walks.

Moderate DB load (35/50 lb)

Scale pistols to heel-hook variation or walking lunges, perform push-ups from the knees, scale the wall walk ROM, and reduce the DB loading as needed.

WARM-UP

On an 8:00 clock:

10 PVC pass throughs

10 alternating spiderman stretches

1- PVC good mornings

10 PVC overhead squats

10 knee push-ups

10 hollow rocks

2-3 sets:

:20 alternating single-leg squats

:20 push-ups

:20 DB front rack walking lunges

:20 DB-facing burpees

:20 DB squats

:20 wall walks

– Rest :10-:20 between movements.

– Rest as needed between sets.

ACCESSORY

Rest, stretch, recover

STRETCHING

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg