BLK LBL Fitness Club – FITNESS / PERFORMANCE
Gymnastics – Pull-up (3 Rounds for reps)
Complete 3 rounds of 5+ reps
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Banded Pull-ups
Level 2: Strict Pull-ups
Level 3: Kipping Pull-ups
Level 4: Butterfly Pull-ups
Bonfires and Hayrides (Time)
(RX’d)
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
(Scale)
3 sets
8/7 Calorie Air Bike
6 Jumping Chest to Bar
8/7 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
8/7 Calorie Air Bike
6 Up Down + Jumping Pull Up
8/7 Calorie Air Bike
-rest 1:00 between sets-
Target time each set: 2:00-2:30
Time cap each set: 3:00
Overall time cap: 25:00
Fitness (AMRAP – Rounds and Reps)
25 min Amrap
10 Cal ski
20 yd sled push
10 KB Deadlifts
Pacing should be consistent in all rounds.
BETA – Glute Blast Class (Checkmark)
1. Warm-Up
(8 minutes – No Jumping)
• 10 Glute Bridges
• 10 Bodyweight Good Mornings
• 10 Banded Lateral Walks (each direction)
• 10 Hip Circles
• 10 Reverse Lunges (each leg)
• 10 Air Squats
• 10 Banded Kickbacks (each leg)
2. Strength Block
(20 minutes)
• Barbell Hip Thrust – 4 x 10 (3-sec squeeze at top)
• Banded Abductions – 3 x 20
• Dumbbell Step-Back Lunge – 3 x 10 each leg
• Weighted Glute Bridge – 3 x 15
• Plank Leg Lift – 3 x 10 each leg
3. Conditioning
(15–18 minutes)
• AMRAP 15 min – ‘BOOTY FORCE’
• 10 Sumo Deadlifts (moderate weight)
• 12 Walking Lunges (each leg)
• 10 Dumbbell Romanian Deadlifts
• 12 Side Step-Ups (each leg)
• 15 Glute Bridges
4. Finisher
(8–10 minutes)
• 20 Donkey Kicks (each)
• 15 Fire Hydrants (each)
• 20 Glute Bridges (pulse at top)
• 1-min Wall Sit
• Repeat 2x
5. Cool Down & Mobility
(5–7 minutes)
• Pigeon Stretch
• Hamstring Stretch
• Seated Twist
• Figure-4 Stretch