Bell House Fitness – Home Gym

10.19.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

1 wall walk

4 handstand push-ups

8 DB power cleans

BODYWEIGHT

AMRAP 20:

1 wall walk

4 handstand push-ups

8 weighted power cleans

WORKOUT NOTES

7-10 rounds.

Moderate load (35/50 lbs) with complex gymnastics.

Reduce to a partial wall walk, scale to piked push-ups, and reduce the load of the DB power clean as needed.

WARM-UP

2 sets:

20 alternating spiderman stretch

10 knee push-ups

:30 plank hold

1 set:

10 DB deadlifts

5 piked push-ups

1 partial wall walk

1 set:

6 DB hang power cleans

3 HSPU negatives

3 alternating shoulder taps

1 set:

10 DB power cleans

5 handstand push-ups

1 wall walk

ACCESSORY

Rest, stretch, and recover

STRETCHING

Accumulate:

30 reach, roll, and lift