Bell House Fitness – Home Gym

01.27.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

8 v-ups

10 single-DB hang clean and jerks

150-m run

BODYWEIGHT

AMRAP 20:

8 v-ups

10 up-downs to a target (6 in)

150-m run

WORKOUT NOTES

7-12 rounds.

Moderate load DB (35/50 lb).

Scale v-up volume to 5 reps, reduce DB load, and reduce DB volume to 6-8 reps as needed.

WARM-UP

2 sets:

:20 Samson stretches/leg

:20 hollow rocks

:20 arch ups

5 lateral lunges/leg

10 push-ups

400-m jog

1 set:

5 DB hang cleans/arm

5 DB push press/arm

5 DB hang clean and jerks/arm

2 sets:

6 v-ups

6 DB hang clean and jerks

150-m run

– No rest between sets.

ACCESSORY

Pre-workout:

3 sets:

Max-effort L-sit hold

– Any style of L-sit.

– Rest 2:00-3:00 between sets.

STRETCHING

1 set:

1:00 barbell forearm mash/side

1:00 double-forearm stretch