Bell House Fitness – Home Gym

03.14.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 3:

7 hand-release push-ups

10 DB sumo deadlift high-pulls

Rest 5 min then…

AMRAP 3:

7 double-DB bent over rows

10 single-DB thrusters

BODYWEIGHT

AMRAP 3:

7 hand-release push-ups

10 weighted ground-to-shoulders

Rest 5 min then…

AMRAP 3:

7 v-ups

10 jumping air squats

WORKOUT NOTES

3+ rounds on each AMRAP.

Light load DBs (25/35 lb or less).

Reduce DB load, scale volume to 5 and 7 reps, and scale push-ups to the knees to maintain the stimulus.

WARM-UP

AMRAP 7:

15 jumping jacks

20 mountain climbers

5 push-ups

10 samson stretch lunges

:20 hollow hold

– Move at a steady pace.

2 sets:

5 hand-release push-ups

7 DB sumo deadlift high-pulls

– Rest :30 between sets.

2 sets:

5 double-DB bent over rows

7 single-DB thrusters

– Rest :30 between sets.

ACCESSORY

Post-workout:

EMOM 7:

100-m run