Bell House Fitness – Home Gym

02.16.23 (AMRAP – Reps)

EQUIPMENT

7 sets for reps:

:30 left-arm DB hang split snatches

– Rest :30

:30 right-arm DB hang split snatches

– Rest :30

BODYWEIGHT

EMOM 21:

Minute 1 | 3-5 burpees for max height

Minute 2 | :30 left-leg scale hold

Minute 3 | :30 right-leg scale hold

WORKOUT NOTES

3-8 reps/interval.

Heavy DB load (50/70 lb).

Reduce DB load as needed to accomplish 3+ unbroken reps. If you need to put the DB down before :30, that is ok.

WARM-UP

2 sets:

50-ft walking lunges

10 alternating high-plank reach throughs

10 knee push-ups

10 DB bent over rows/arm

2 sets on each arm:

3-5 DB push presses

3-5 DB push jerks

3-5 DB hang power snatches

3-5 DB hang split snatches.

– Rest as needed.

ACCESSORY

Pre-workout:

EMOM 6:

:15-:30 handstand hold

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm