BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) 5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able. – rest 1 minute between sets – Conditioning Option: 4 sets for Quality: 30 seconds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) 5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able. – rest 1 minute between sets – Conditioning Option: 4 sets for Quality: 30 seconds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Survivor (5 Rounds for time) (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Scale 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Optional Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken. Strength Option: 4 sets: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) 5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able. – rest 1 minute between sets – Conditioning Option: 4 sets for Quality: 30 seconds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row (at workout pace) 4 Wall Balls 3 Toes to Bar Workout Survivor (5 Rounds for time) Freedom (RX’d) 5 sets (1 set every 5:00) 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar (KG conv: 9/6 WB) Independence 5 sets (1 set every 5:00) 20/15 Calorie Row 16 Wall Balls (14/10) 12 Toes to Bar (KG conv: 6/4 WB) Liberty 5 sets (1 set every 5:00) 15/12 Calorie Row 12 Wall Ball Thrusters (light) 9 Hanging Knee Raises Target time each set: 3:00 – 3:30 Time cap each set: 4:00 Gymnastics Ring Muscle-ups / Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do...Read more