FRIDAY 10/31/2025

HAPPY HALLOWEEN - let's see those awesome costumes today!!

Buckle up, because we are starting hot on Monday with a cardio and gymnastic beatdown. Then, we stay in the saddle and grind through some rowing intervals that will challenge your pacing abilities and adapt to different pacing strategies on Tuesday. For Wednesday, it’s a solid five-round triplet that’s all about keeping your foot on the pedal. Thursday will be a fun team workout where partners will battle it out on various stations with no opportunity to slow down. I love Friday’s workout for its simplicity, with just a simple put your head down and go to work approach. Saturday’s partner workout is a solid, strongman day with two powerlifts for athletes to alternate through.

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

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

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:

This cycle focuses on developing core control, grip endurance, and handstand strength - the foundation of powerful and efficient gymnastics movement. Weeks will alternate between a Handstand/Grip focus and a Core/Grip focus.

STIMULUS: This is a gritty, barbell conditioning test that blends barbell cycling endurance with high-intensity bodyweight work. The Power Snatches should be challenging but smooth, testing grip and breathing under load, while the Bar-Facing Burpees shift the workout into a pure effort sprint. The overall feel should be moderate to heavy. Athletes move fast but maintain control to avoid redlining too early.

STRATEGY & FLOW: The key is to find a sustainable rhythm through the snatches without early burnout. Once on the burpees, athletes should aim for consistent pacing that minimizes rest between reps. Transitions are minimal here, just one shift between barbell and bodyweight, so it’s all about managing fatigue. Aim to complete the snatches under 5:00 (10+ snatches every 1:00).

Power Snatches - Approach: Break into small sets or steady singles—avoid max-effort touch-and-go early. Execution: Focus on fast elbows and full hip extension; reset your grip quickly if cycling.

Bar-Facing Burpees - Approach: Move immediately into burpees at a sustainable pace, controlling your breathing. Execution: Drop with the chest and thighs touching the ground, then jump both feet together and clear the bar with a two-foot takeoff.

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‍SKILL WORK:

Gymnastics - Handstand/Grip (Week 1)

Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest

Level 1:

Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark

Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]

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Level 2:

Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark

Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]

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Level 3:

Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike

Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

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METCON:

Orange and Black

Freedom (RX'd)

10:00 AMRAP

50 Power Snatches (135/95)

Max Bar Facing Burpees

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Independence

10:00 AMRAP

50 Power Snatches (115/80)

Max Bar Facing Burpees

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Liberty

10:00 AMRAP

50 Dumbbell Power Snatches (light)

Max Up Downs