Bell House Fitness – Home Gym

01.20.23 (AMRAP – Reps)

EQUIPMENT

On a 12:00 clock:

For time:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

DB-facing burpees

– Use two DBs.

In remaining time:

Max-rep DB thrusters

– Use two DBs.

BODYWEIGHT

On a 12:00 clock:

For time:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Weighted single-leg squats (15-25 lb)

Object-facing burpees

In remaining time:

Max-rep burpees to a 12-in target

WORKOUT NOTES

Less than 10:00 and 15+ thrusters.

Moderate DB loading (35/50 lb).

Reduce DB load as needed, scale to regular burpees, and reduce the volume by starting at the round of 6 if necessary.

WARM-UP

2 sets:

10 alternating spiderman stretch

10 hamstring scoops/side

10 alternating cossack squats

5 wall squats

1 set:

5 DB squats

5 DB push presses

5 DB thrusters

2 sets:

2-3-4

Dumbbell squats

DB-facing burpees

– Rest 1:00-2:00 between sets.

ACCESSORY

Post-workout:

EMOM 8:

1 tempo DB squat

– :05 down, :05 hold, :05 ascent.

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves