Bell House Fitness – Home Gym

01.10.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

1-2-3-4-5… etc.

DB power clean

Handstand push-ups on DBs

BODYWEIGHT

AMRAP 10:

1-2-3-4-5… etc.

Weighted cleans

Deficit handstand push-ups (4/2 in)

WORKOUT NOTES

7+ rounds.

Moderate load (35/50 lb). Use two DBs. 2/4 inch deficit.

Reduce the deficit of the HSPU as needed, scale to pike push-ups from a deficit, and reduce DB load or use just one DB as needed.

WARM-UP

1 set:

20 unweighted good mornings

20 alternating shoulder taps

20 knee push-ups

1 set:

10 DB deadlifts

10 pike push-ups on DBs

:30 handstand hold

1 set:

5 DB power cleans

3-5 handstand push-ups on DBs

ACCESSORY

Pre-workout:

6 sets:

1:00 max distance handstand walk or max rep wall walks

– rest 1:00

STRETCHING

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side