BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Kill Shot (Time)

Freedom (RX’d)

3 Rounds

30/24 Calorie Air Bike

20 Deficit Push Ups (4in/2in)

Target Time: 7:30-9 minutes

Time Cap: 12 minutes

Workout Option 2

BLFC Racing (Hyrox) (AMRAP – Reps)

Warm-up:

AMRAP8:

200m Run

10 Air Squats

10 Banded Pull-Aparts

5 Banded Pass-Throughs

10 Reverse Lunges

World’s Greatest Stretch x 5 reps/side

Accessory:

3 Rounds, alternating with a partner.

25m Sled Push

25m Sled Pull

Start light and build to workout weight, focusing on form and efficiency.

Pre-Workout:

200m Ski at planned workout pace

Workout:

30:00 AMRAP

800m Run

500m Ski

25m Sled Push/Pull (Alternate each round)

Scoring: every 100m in the Run/Ski = 1 rep, every 5m in the Sled = 1 rep.