BLK LBL Fitness Club – FITNESS / PERFORMANCE

Fitness/Performance

4.40 Challenge Workout #5 (Time)

(RX’d)

Teams of 2

40:00 AMRAP

40 Clean and Jerks (95/65)

40 Synchro Single Dumbbell Step Back Lunges (50/35)

40/32 Calorie Machine

-Split C&Js and Calories as needed-

(Scale)

Teams of 2

40:00 AMRAP

40 Single Dumbbell Clean and Jerks (light)

40 Synchro Step Back Lunges

40/32 Calorie Machine

-split C&Js and Calories as needed-

Target Score: No target today, just move and have fun!

Core Work (Checkmark)

4 sets:

10 GHD to parallel w/plate on chest (Or Weighted Sit-ups)

-rest 30 seconds-

20-30 second Hanging L-sit Hold or L-tuck Hold

-rest 30 seconds-

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted GHD situps to parallel – plate on chest

Plate Overhead Sit Up

Isolateral DB Farmers Carry

Hanging L-sit Hold

Hanging L-tuck Hold