BLK LBL Fitness Club – FITNESS / PERFORMANCE

Granite City (4 Rounds for time)

(RX’d)

Every 8:00 (4 sets)

300m Run

15 Toes to Bar

15 Dumbbell Front Squats (35s/25s)

25ft Front Rack Dumbbell Walking Lunge (35s/25s)

300m Run

(Scale)

Every 8:00 (4 sets)

150m Run

10 Hanging Knee Raises

10 Dumbbell Front Squats (light)

25ft Walking Lunge

150m Run

Target time each set: 5:00-7:00

Time cap each set: 7:00

Fitness (AMRAP – Rounds and Reps)

28:00 Amrap

4 Double Dumbbell Thrusters

6 Sit Ups

24 Single Unders/Plate Hops

Goal is 13 to 17 rounds

SCORE IS TOTAL REPS

November 1,000 Push-up Challenge (AMRAP – Reps)

Challenge details: This challenge begins on Monday, November 3rd. For the November Monthly Challenge, perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,000 push-ups in November! You do NOT need to do them all at once. Reps can be accumulated over the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Logging: Log the number of reps you complete each day. If you’re planning to break them up throughout the day, you can log where you’re currently at, and then update your score each time you do more. Then, on the last day of the month, there will be a separate “Successfully Completed Challenge” scoring section where you will look back and note if you completed the entire challenge.

Good Rep of a Push-Up: The chest touches the ground and the arms lock out with each rep.

If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!
FAQs

Can I do more than 50/day?

You can, however, your push-ups will only count towards THAT day. So if you did 100 on Monday, you still have to do 50 on Tuesday, Wednesday, Thursday, and Friday.

Do push-ups in the workout count?

Yes – anytime there are strict push-ups programmed, they will count towards these numbers.

Examples of movements that do not count towards the push-up challenge: burpees, handstand push-ups, bench/floor presses, and wall walks.