BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Iguana (5 Rounds for time) (RX’d) 5 Sets: 100m Run (or 5x50ft Shuttle Run) 10 Burpee Box Jump Over (24/20) 15/12 Calorie Ski (OR Row) -rest 1:1 between sets- (Scale) 5 Sets: 50m Run (or 3x50ft Shuttle Run) 6 Up Downs + Box Step Ups (20/16) 10/8 Calorie Ski (OR Row) -rest 1:1 between sets- Target time each set: 2:15-2:45 minutes Time cap each set: 3:00 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, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM8: Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) Even: Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted) Level 2: 5 sets of 6-8 False Grip Ring Rows...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Iguana (5 Rounds for time) (RX’d) 5 Sets: 100m Run (or 5x50ft Shuttle Run) 10 Burpee Box Jump Over (24/20) 15/12 Calorie Ski (OR Row) -rest 1:1 between sets- (Scale) 5 Sets: 50m Run (or 3x50ft Shuttle Run) 6 Up Downs + Box Step Ups (20/16) 10/8 Calorie Ski (OR Row) -rest 1:1 between sets- Target time each set: 2:15-2:45 minutes Time cap each set: 3:00 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, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM8: Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) Even: Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted) Level 2: 5 sets of 6-8 False Grip Ring Rows...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Tempo Front Squats Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion * Rest as needed between sets * 10 sets 3 Tempo Front Squat (60-70%) Tempo = 3 sec down/no pause/1 sec up/no pause (30X0) -rest 60-90 between sets- Komodo Dragon (Time) (RX’d) 5 Rounds 20/15 Calorie Air Bike 20 Kettlebell Swings (53/35) (Scale) 5 Rounds 12/10 Calorie Air Bike 12 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Fitness (No Measure) Teams of 2 6 rounds each/ 12 rounds total P1: 500/400m ski P2: AMRAP of 10 dbl DB deadlifts 70’s/53’s 10 GHD situps/ ab mat situps ** Switch when P1 has completed the ski. One round is complete when both partners complete both the ski and the AMRAP. Goal to complete the ski is sub 2:30 each round. Goal...Read more