BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Howard’s Rock (Time)

(RX’d)

For time:

75 Double Unders

9 Sandbag Cleans (150/100) (or Power Cleans (185/125))

75 Double Unders

7 Sandbag Cleans (150/100) (or Power Cleans (185/125))

75 Double Unders

5 Sandbag Cleans (150/100) (or Power Cleans (185/125))

75 Double Unders

Target Time: 7:00-9:00

Time Cap: 14:00

BLFC Racing – HYROX (AMRAP – Reps)

Warm-up:

2 Rounds (build in weight and speed)

:30 Ski (moderate)

8 Alternating DB Snatches

4 Burpees over DB

Workout:

Teams of 2

6 Rounds Each

AMRAP 3 minutes:

250m Ski

20 Alternating Dumbbell Snatches (50/35)

Max Burpees over Dumbbell in remaining time.

Partner one completes a full round, then rests while partner two goes.

Post-Workout Core:

Core Finisher:

3 Rounds (for quality, not time):

15 GHD Hip Extensions or Good Mornings (light bar or band)

20 Hollow Rocks

:30 Side Plank (per side)