BLK LBL Fitness Club – FITNESS / PERFORMANCE
Back Squat
Build to a new 1RM Back Squat
Crisp Mornings (Time)
(RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6
(Scale)
15-12-9-6-3
Calorie Row
Single Kettlebell Front Rack Lunge Steps (light)
Women Calories: 12-9-7-5-3
Target time: 12:00-14:00
Time cap: 18:00
Fitness – Endurance (Time)
10 rounds
10/8 cal Assault bike
6 burpee box get overs (48″/40″)
4 DB cleans (50/35)
BETA – Glute Blast Class (Checkmark)
1. Warm-Up
(8 minutes – No Jumping)
• 10 Glute Bridges
• 10 Banded Lateral Walks (each direction)
• 10 Air Squats
• 10 Hip Openers
• 10 Step-Ups (each leg)
• 10 Donkey Kicks (each leg)
• 10 Good Mornings
2. Strength Block
(20 minutes)
• Barbell Glute Bridge – 4 x 12
• Dumbbell Sumo Squat – 3 x 10
• Reverse Deficit Lunge – 3 x 10 each leg
• Banded Kickbacks – 3 x 15 each
• 30-sec Hip Thrust Hold (each round)
3. Conditioning
(15–18 minutes)
• EMOM 15 min – ‘GLUTE GRIND’
• Minute 1: 15 Kettlebell Swings (controlled)
• Minute 2: 20 Step-Ups
• Minute 3: 20 Banded Side Steps
• Repeat 5 total rounds
4. Finisher
(8–10 minutes)
• 15 Donkey Kicks (each)
• 15 Fire Hydrants (each)
• 15 Glute Bridges (1-sec pause at top)
• 20 Banded Abductions
• Repeat 2x
5. Cool Down & Mobility
(5–7 minutes)
• Hamstring Stretch
• Pigeon Stretch
• Seated Hip Opener
• Deep Squat Hold
October Step-up Challenge (AMRAP – Reps)
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.