BLK LBL Fitness Club – FITNESS / PERFORMANCE
Pumpkin Spice (Time)
(RX’d)
400m Run
30/24 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
400m Run
30/24 Calorie Ski (OR Row)
Fitness (AMRAP – Rounds and Reps)
25 min AMRAP
21 Jump rope/plate hop
15 abmat sit ups
9 ring rows
@10 mins
27 goblet squat
27 push ups
Return to Amrap until 20 mins
Pacing needs to be consistant. The reps are small enough to go unbroken. Jump rope can be scaled to plate hops. Score is total rounds and reps
OPTIONAL – Glute Blast Class (Checkmark)
Warm-Up (8 minutes)
• 30 sec Jumping Jacks
• 30 sec Air Squats
• 10 Glute Bridges
• 10 Banded Lateral Walks (each direction)
• 10 Bodyweight Reverse Lunges (each leg)
• 10 Kettlebell Swings (light)
• 10 Hip Circles (each direction)
Strength Block (20 minutes)
• 1. Barbell Hip Thrusts – 4 sets x 10–12 reps (2-sec hold at top)
• 2. Dumbbell Bulgarian Split Squats – 3 sets x 10 each leg (focus on glute drive)
• 3. Banded Kickbacks – 3 sets x 15 each leg (slow & controlled)
• Rest 60 seconds between supersets.
3. CrossFit Conditioning WOD (15–18 minutes)
“BOOTY BURNER AMRAP” (As Many Rounds As Possible – 15 minutes)
• 15 Kettlebell Swings (medium-heavy)
• 12 Goblet Squats
• 10 Box Step-Ups (weighted optional)
• 8 Sumo Deadlifts (moderate barbell)
• 10 Banded Lateral Walks (each direction)
n 4. Finisher (8–10 minutes)
• 20 Glute Bridges (bodyweight)
• 15 Single-Leg Glute Bridges (each)
• 20 Donkey Kicks (each)
• 15 Fire Hydrants (each)
What it is” BLK LBL FITNESS CLUB “Booty Builder” Class
Class Duration: 60 minutes
Goal: Glute strength, power, and shape
Style: CrossFit-inspired (strength + conditioning)
Equipment: Barbells, dumbbells, kettlebells, bands, boxes, sleds, mats
October Step-Up Challenge (Checkmark)
Week 3 (October 12 – October 18): accumulate 500 step-ups throughout the week
Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.
Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 500 step-ups accumulated throughout the week.
Full details for this challenge can be found on October 1st.