Bell House Fitness – Home Gym

01.02.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

10 air squats

9 DB snatches, right arm

10 push-ups

9 DB snatches, left arm

BODYWEIGHT

AMRAP 10:

10 air squats

9 up-downs

10 push-ups

9 up-downs

WORKOUT NOTES

5-7+ rounds.

Light-to-moderate DB load (35/50 lb). Use one DB.

Scale the push-ups to the knees, squat to a target, and reduce DB load and/or reps as needed. Reduce reps to no fewer than 5 reps.

WARM-UP

1 set:

10 single-arm DB deadlifts/arm

10 cossack squats

10 single-arm DB swings/arm

10 alternating scorpion stretches

1 set:

10 single-arm DB hang cleans/arm

10 wide stance air squats

10 single-arm DB push presses/arm

10 archer push-ups

– Scale push-ups to the knees as needed.

1 set:

3 single-arm DB clean and jerks/arm

5 single-arm DB snatches/arm

10 air squats

9 DB snatches, right arm

10 push-ups

9 DB snatches, left-arm

ACCESSORY

Post-workout:

4 sets:

10 single-DB bent over rows/arm

10 single-DB glute bridges

STRETCHING

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side