Bell House Fitness – Home Gym

01.13.23 (Time)

EQUIPMENT

10 rounds for time:

9 DB thrusters

35 double-unders

BODYWEIGHT

10 rounds for time:

9 weighted thrusters

35 lateral hops over an object

WORKOUT NOTES

10:00-15:00 for most, but no more than 20:00.

Light-to-moderate DB load (25/35 lb). Use two DBs.

Reduce the reps of the thrusters and/or double-unders, use just one DB, and scale to single-unders as needed.

WARM-UP

1 set:

:30 single-unders

5 elbow instep + hamstring stretch/leg

5 wall squats

1 set:

:30 single-unders

20 alternating spiderman stretches

5 wall squats

1 set:

20 double-unders

3 DB front squats

5 DB thrusters

2 sets:

20 double-unders

6 DB thrusters

– No rest between sets.

ACCESSORY

Pre-workout:

EMOM 8:

3 DB thrusters

– Build in load and/or move AFAP.

STRETCHING

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot