BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets)

4 sets

8 Back Rack Lunges (per leg), build across sets based on feel

Black Cat (Time)

(RX’d)

25/20 Calorie Air Bike

25 Toes to Bar

25/20 Calorie Air Bike

15 Bar Muscle Ups (or 30 Chest to Bar)

25/20 Calorie Air Bike

25 Toes to Bar

25/20 Calorie Air Bike

(Scale)

15/12 Calorie Air Bike

15 Hanging Knee Raises

15/12 Calorie Air Bike

10 Jumping Pull Ups

15/12 Calorie Air Bike

15 Hanging Knee Raises

15/12 Calorie Air Bike

Target time: 14:00-16:00

Time cap: 18:00

Fitness (AMRAP – Rounds and Reps)

28:00 AMRAP

1:00 Sandbag or (double dumbbell front rack hold)

12/10 calorie Air Bike

8 Alternating V-ups

6 Strict Dumbbell Shoulder Press

Glute Gainz – BETA (Checkmark)

Glute Strength & Stability

1. Warm-Up (8 min – No Jumping)

10 Banded Glute Bridges

10 Lateral Leg Swings

10 Hip CARs

10 Knee Hugs to Forward Fold

10 Donkey Kicks

10 Cossack Squats

10 Banded Monster Walks (each direction)

2. Strength Block (20 min)

-Barbell Hip Thrust – 4 × 10

-Dumbbell Step-Back Lunge – 3 × 10 each

-Single-Leg Romanian Deadlift (barbell or dumbbell) – 3 × 8 each

– Cable Kickback (or banded) – 3 × 15

-0-sec Hip Thrust Hold (after each set)

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

6 → 8 → 10 → 12 → 14 (each round increases by 2 reps)

Dumbbell Sumo Deadlift

Alternating Reverse Lunge

Bodyweight Glute Bridge

If finished early, ladder back down.

4. Finisher (Glute-Focused Core Blend – 8 min)

15 Glute Bridges w/ March

10 Plank to Knee Drive (each)

20 Banded Seated Abductions

15 Donkey Kick Pulses (each)

× 2 Rounds

5. Cool Down (5–7 min)

Hamstring Scoop Stretch

Lying Spinal Twist

Pigeon Pose

Deep Squat + Arm Reach

October Step-Up Challenge (Checkmark)

Weekly Check-in

Score Checkmark

Week 5 (October 26 – October 31): pick one day this week to complete a 20 min AMRAP of max step-ups (no more than 400 reps). We want you to get a feel for the pacing of what the real workout will feel like.

Did you complete this 20 minute AMRAP this week? If you did, log a checkmark below!