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 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 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