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 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 Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds Workout Option 2 Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery Workout (Checkmark) 45 Minute Fartlek Run, Bike, Ski, or Row (your choice). This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace. Performance / Fitness Chocolate and Strawberries (Checkmark) (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Scale Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 secondsRead more