Bell House Fitness – Home Gym
11.08.22 (AMRAP – Rounds and Reps)
EQUIPMENT
AMRAP 12:
400-m run
8 DB squats
30 double-unders
BODYWEIGHT
AMRAP 12:
400-m run
8 weighted squats
30 lateral hops over a line
WORKOUT NOTES
3-5 rounds.
Moderate load DBs (35/50lbs).
Reduce the run to 300-m to finish faster than 2:00, reduce the DB load, and scale to 15 double-unders or :30 of practice.
WARM-UP
1 set:
10 over-the-fences
10 cossack squats
10 wall squats
1:00 jump rope
1 set:
5 DB goblet pause squats
5 DB goblet squats
200-m run
:30 single-single-double
1 set:
3 DB pause squats
5 DB squats
200-m run
:30 double-unders
ACCESSORY
Pre-workout:
Every 1:30 x 6 sets:
6 DB thrusters
STRETCHING
2 sets:
:30 double-calf stretch
:30 Samson stretch/side