FRIDAY 10/17/2025

WELCOME TO BRING A FRIEND WEEK!

To start this week, it’s a grind on cardio intervals for you to attack. On Tuesday, we’ve seen these before, with two fast-paced AMRAPs where we fight to maintain consistent reps/sets with a high heart rate. For Wednesday, it’s a bike with high-skilled intervals. Thursday will probably be the most challenging! Friday is just about getting the work done and holding on through this descending rep scheme posterior leg drive and hip hinge. On Saturday, we have our Metavivor Breast Cancer Fundraiser 5K and Hip Mobility Workshop w/ Coach Cory immediately following.

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.

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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)

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WHITEBOARD:

STIMULUS: This workout couples a calorie-based row sprint with loaded unilateral leg work in the form of double kettlebell front rack lunges. The row pushes aerobic output and leg drive, while the lunges demand balance, core bracing, and stamina under load. The descending rep scheme is meant to reward athletes with faster turnover as the volume shrinks, while still creating compounding leg fatigue.

STRATEGY & FLOW: The row should be attacked at a strong but sustainable pace, think around 80–85% effort. Since you’ll need your legs for the lunges immediately after. On the kettlebell lunges, athletes should brace tight through the midline and move at a steady, deliberate pace. Breaks on the lunges should be quick resets, not long rests, drop the bells only when necessary and re-pick them immediately. As the sets descend, look to increase the pace on both stations, especially the row.

Calorie Row: Approach: Pull at a strong but consistent split, aiming to finish each a few seconds faster then the previous set. Execution: Drive with the legs, hinge hips, arms finish, then recover smoothly to maintain power.

Double Kettlebell Front Rack Lunges: Approach: Aim for unbroken sets if possible; break only if posture breaks down. Execution: Dumbbells racked on shoulders/traps, step forward, back knee touches floor, drive through front foot to standing.

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STRENGTH:

Back Squat

5x5 @ 75%

*every 2:30

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METCON:

Crisp Mornings

Freedom (RX'd)

21-18-15-12-9

Calorie Row

Kettlebell Swings (53s/35s)

Women Calories: 16-14-12-9-6

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Independence

21-18-15-12-9

Calorie Row

Kettlebell Swings (35s/26s)

Women Calories: 16-14-12-9-6

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Liberty

15-12-9-6-3

Calorie Row

Kettlebell Swings to Eye Level

Women Calories: 12-9-7-5-3