Bell House Fitness – Home Gym

08.24.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 5:

12 sit-ups

12 DB snatches

Rest 2:00

AMRAP 5:

9 tuck-ups

9 DB hang snatches

Rest 2:00

AMRAP 5:

6 v-ups

6 DB hang squat snatches

BODYWEIGHT

AMRAP 5:

12 sit-ups

12 handstand shoulder taps

Rest 2:00

AMRAP 5:

9 tuck-ups

9 jumps to, or over, an object

Rest 2:00

AMRAP 5:

6 v-ups

6 strict handstand push-ups

WORKOUT NOTES

2-3 rounds in the first AMRAP, 3-4 rounds in the 2nd, 3-5 in the 3rd.

Light-to-moderate DB loading (35/50 lb or lighter).

Reduce the load if possible, squat to a target for the DB hang squat snatches or substitute with overhead lunges, and perform only sit-ups if necessary.

WARM-UP

1 set:

10 DB RDLs

10 alternating deadbugs

10 DB press/arm

1 set:

5 DB deadlifts/arm

10 alternating deadbugs

5 DB hang snatches/arm

1 set:

8 sit-ups

8 alternating DB snatches

7 tuck-ups

7 DB hang snatches

1 set:

6 v-ups

3-5 DB overhead squats/arm

6 DB hang squat snatches

ACCESSORY

Rest, stretch, recover

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift