Bell House Fitness – Home Gym

09.01.22 (AMRAP – Reps)

EQUIPMENT

5 sets for reps:

:30 DB power cleans

:30 DB front rack lunges

– Rest 2:00 between sets.

BODYWEIGHT

5 sets for reps:

5 broad jumps for max-distance, immediately into…

100-m sprint AFAP

– Rest 2:00 between sets.

WORKOUT NOTES

6+ power cleans and 8+ lunges.

As heavy as possible with the DBs (heavier than 35/50 lbs).

Limit loading as needed to complete the prescribed reps each interval with no rest between movements.

WARM-UP

1 set:

10 hamstring scoops/leg

10 supermen

10 DB RDLs

5 single-arm DB hang power clean/arm

10 alternating lunges

1 set:

10 hamstring kick-ups/leg

10 supermen

5 DB deadlifts

5 DB hang power cleans

5 DB power cleans

5 DB front rack lunges

1 set:

:20 DB power cleans

– Rest :10

:20 DB front rack lunges

ACCESSORY

3 sets:

20 weighted good mornings

STRETCHING

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side