FRIDAY 10/10/2025

This week, we have an exciting lineup of intervals, so get ready! Monday features an intense multiple AMRAPs workout. You should come out strong and aim to maintain intensity with a 1:1 work-to-rest ratio. For Tuesday, we have a solid interval running day with 400-meter repeats, each followed by progressively shorter rest periods. On Wednesday, you will tackle two six-minute AMRAPs. The goal is to either match or improve your performance on the second round. Thursday brings a fun Team workout, where you will alternate through DB Box Step Ups and Push presses, and calorie accumulation until a partner tags you out. Friday features another interval workout, this time moving into a fast-paced triplet of pulls, squats, and another pull, all done every three minutes. Finally, on Saturday, partners will work together in a workout that alternates between climbing up and descending down a ladder for multiple sets.Get ready for a challenging and rewarding week!

This month is all about box step-ups, getting us prepared for CHAD1000X which we will complete in early November. This month we are asking you to complete 20 Box Step-Ups every day. Those who complete 22 out of 31 days will receive a prize.

‍

EVENTS:

Run Club at 9:30 on Sundays

Weightlifting Club moving to ONCE A MONTH - Will start back up in November.

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

Sat. November 8th 4 pm - Friendsgivings

Sun. November 9th 10:30 AM - CHAD1000X

Sat. November 15th - Novant Health Race Event (5K, half, full)

‍

WHITEBOARD:

This session focuses on reinforcing bar speed and explosive strength out of the hole without the fatigue of heavy percentages. Athletes perform four doubles at 70%, emphasizing a strong brace, consistent depth, and powerful drive out of the bottom. The moderate loading ensures that mechanics remain sharp while still creating enough demand to build speed and reinforce confidence under the bar. Rest 90 seconds to 2 minutes between sets to maintain bar velocity.

STIMULUS - Short, repeatable intervals that pair high-skill pulling with moderate barbell cycling and hinge endurance. Chest to bar raises heart rate and taxes grip, the front squats add front-loaded leg and midline demand, and the kettlebell swings accelerate breathing while challenging posterior chain stamina. The stimulus should feel like controlled sprints, hard efforts that recover enough to repeat without major drop-off.

STRATEGY & FLOW - Aim to go unbroken on chest to bar and front squats whenever possible, then manage swings with one steady set or a quick planned break if grip climbs. Keep transitions crisp, barbell set and kettlebell placement should minimize steps between stations. Your goal is repeatability: if Round 1 is too hot, later rounds unravel, so find a pace you can reproduce five times.

Chest to Bar Pull Ups - Approach: Target unbroken sets early; if grip fades, go 5-3 or 4-4 with a tight 3–5 second reset to preserve rhythm. Execution: Big arch-to-hollow kip, pull elbows back and down, make clear chest contact below the clavicle, then push away to keep the swing alive.

Front Squats - Approach: Aim to clean the bar once and go straight into 12 smooth reps, breath at the top as needed but keep the bar racked. Execution: High elbows, ribs down, full depth each rep, stand through midfoot with a steady cadence so the set never stalls.

Kettlebell Swings - Approach: Move at a steady, repeatable tempo; if grip is the limiter, plan a single fast break (10-6) instead of risking a slowdown. Execution: Hinge hard, snap the hips, and let the bell float to overhead with arms long; breathe at the top to manage HR.

‍

STRENGTH:

Back Squat

4x2 @ 70%

(Focus on speed out of the hole)

‍

METCON:

Game of Boyles

Freedom (RX'd)

Every 3:00 (4 sets)

8 Chest to Bar Pull-ups

12 Front Squats (115/80)

16 Kettlebell Swings (53/35)

‍

Independence

Every 3:00 (4 sets)

6 Chest to Bar Pull-ups

12 Front Squats (95/65)

16 Kettlebell Swings (35/26)

‍

Liberty

Every 3:00 (4 sets)

8 Ring Rows

10 Dumbbell Front Squats (light)

12 Russian Kettlebell Swings (light)