BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Handstand/Grip (Week 1) (Checkmark)

Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:

Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark

Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]

Level 2:

Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark

Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]

Level 3:

Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike

Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

Orange and Black (AMRAP – Reps)

(RX’d)

8:00 AMRAP

50 Power Cleans (135/95)

Max Bar Facing Burpees

*The goal is to finish the power cleans in 5 minutes or less.

(Scale)

8:00 AMRAP

50 Dumbbell Power Cleans (light)

Max Up Downs

Target number of reps: 40+

Minimum number of reps before scaling: No minimum, just stay moving.

Fitness (Checkmark)

30:00 Amrap

400M Run

10 Double Dumbbell Bent Over Row

10 Burpees

10 Alternating Reverse Lunge

Glute Gainz – BETA (Checkmark)

Glute Endurance & Burn

1. Warm-Up (8 min – No Jumping)

10 Glute Bridges

10 Lateral Lunges

10 Hip CARs

10 Knee Hugs to Forward Fold

10 Donkey Kicks

10 Cossack Squats

10 Banded Monster Walks (each)

2. Strength Block (20 min)

-Dumbbell Hip Thrust – 4 × 15

-Dumbbell Curtsy Lunge – 3 × 12 each

-Single-Leg B-Stance RDL – 3 × 10 each

-Cable Kickback – 3 × 15

-20-sec Glute Bridge Iso Hold (end of each set)

3. Conditioning – Ladder Circuit (15–18 min)

6 → 8 → 10 → 12 → 14 reps

Dumbbell Sumo Squat

Step-Up (each leg)

Glute Bridge March

4. Finisher (Glute Focus Core Blend – 8 min)

15 Glute Bridges w/ March

10 Plank Leg Lifts (each)

20 Banded Seated Abductions

15 Donkey Kick Pulses (each)

× 2 Rounds

5. Cool Down (5–7 min)

Lying Spinal Twist

Pigeon Pose

Hamstring Stretch

Deep Squat + Arm Reach

October Step-Up Challenge (Checkmark)

Did you successfully complete the October Challenge? Look through your weekly check-ins and see if you completed each weekly task.

If you did, log a “yes” below, and give yourself a pat on the back! This was a tough one! Awesome job!