Bell House Fitness – Home Gym

11.04.22 (5 Rounds for reps)

EQUIPMENT

5 x 2:00 rounds for reps:

20 weighted step-ups (20″)

10 lateral DB burpees

Max-rep DB hang power cleans

– Rest 1:00 between rounds.

BODYWEIGHT

5 x 2:00 rounds for reps:

20 weighted step-ups (20″)

10 lateral burpees over an object (6″)

Max-rep weighted sit-ups

– Rest 1:00 between rounds.

WORKOUT NOTES

10+ hang power cleans/round.

Light DB load (less than 35/50 lbs).

Reduce the step-up volume to 15 or reduce load to finish in 1:00 or less. Reduce the burpee reps to 5-7 reps as needed to leave :30 for the hang power cleans.

WARM-UP

2 sets:

10 leg swings/side

10 alternating step-ups

2 sets:

30 lateral hops over a line

8 weighted step-ups

1 set:

4 lateral DB burpees

5 DB deadlifts

4 lateral DB burpees

5 DB hang power cleans

ACCESSORY

Post-workout:

3 sets:

10 staggered stance good mornings/leg

10 alternating Cossack squats

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift