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)
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