Bell House Fitness – Home Gym

12.08.22 (AMRAP – Reps)

EQUIPMENT

EMOM 14:

Min. 1 | :40 sit-ups

Min. 2 | :40 DB squat snatches

BODYWEIGHT

EMOM 14:

Min. 1 | :40 sit-ups

Min. 2 | :40 handstand hold

Rest 3:00

Tabata (8 x :20/:10 off):

Bottom-to-bottom PVC overhead squats

– “Rest” for :10 in the bottom of the overhead squat.

WORKOUT NOTES

12+ sit-ups and 8+ DB snatches/round.

Heavy DB loading (50/70 lb).

Anchor the feet in the sit-up for additional assistance, scale the DB load, and potentially squat to a target to reduce ROM on the DB squat snatch.

WARM-UP

3 sets:

10 PVC pass throughs

10 supermen

5 elbow instep+ hamstring stretch/side

5 wall squats

1 set:

3 DB snatch/arm

3 DB overhead squat/arm

3 DB squat snatch/arm

2 sets:

10 sit-ups

4-6 alternating DB squat snatches

– No rest between sets.

ACCESSORY

Post-workout:

3 sets:

12 DB overhead walking lunges

12 push-ups on DBs

12 double-DB swings

12 alternating DB renegade rows

– Rest 2:00 between sets.

STRETCHING

Accumulate:

30 ATY drills

– Use 2.5 or 5 lb weights