FRIDAY 11/07/2025

TOMORROW IS FRIENDSGIVING!

NEW MONTH, NEW CHALLENGE: This month is all about KETTLEBELL SWINGS! We are asking you to complete 20 kettlebell swings every day this month. Those who complete 20 out of 30 days will receive a prize.

We have another fun start to our week with some long interval sets that have a solid blend of cardio, gymnastics, and weightlifting. Tuesday’s workout will be a bodybuilder’s dream, but it will turn into a nightmare once you get a few sets in. In the middle of the week, it’s another climb down and back up the ladder chipper. Thursday’s AMRAP is a triplet that will have you squatting some heavy weight under duress. For Friday, it’s going to be a hamstring, traps, and triceps kind of day as you will work through this muscle endurance grind for multiple sets. Saturday’s workout is a great partner workout that’ll get everyone excited for Friendsgiving!

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EVENTS:

Run Club moving to ONCE A MONTH - Will start back up in the new year.

Weightlifting Club moving to ONCE A MONTH - Will start back up in the new year.

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 is designed to challenge upper-body pressing endurance and posterior chain stamina under moderate fatigue. The strict handstand push-ups demand shoulder stability and control, while the dumbbell deadlifts tax the grip, glutes, and hamstrings. Together, these movements test midline integrity and pacing under localized muscle fatigue rather than pure conditioning.

STRATEGY & FLOW:Athletes should maintain steady, repeatable sets across all three rounds. The strict handstand push-ups will accumulate quickly, so avoid going to failure early. Use the dumbbell deadlifts as an opportunity to move methodically, focusing on strong hinge mechanics and braced midline. Breathing control between transitions will help sustain shoulder endurance and lower back stability.

Strict Handstand Push Ups - Approach: Choose a rep scheme that keeps you 1–2 reps shy of failure in the early rounds. Break early to preserve shoulder capacity for later sets. Execution: Keep a tight midline, head gently touching the floor, and press through full extension with heels against the wall. Engage the glutes and core throughout the movement to maintain balance.

Dumbbell Deadlifts - Approach: Choose a weight that feels moderate. Maintain posture and tension through the posterior chain while keeping the dumbbells close to the body. Execution: Hinge at the hips with a flat back, engage the lats, and stand tall with full hip and knee extension at the top. Keep shoulders slightly in front of the dumbbells during the pull.

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GYMNASTICS:

Pulling/Core/Grip (Week 2)

7 minute AMRAP:

Level 1:

10 V-Ups or Alternating Leg V-Ups

5 Heel Assisted Ring Pull-Ups

20 Farmers Carry Marches (light)

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Level 2:

15 GHD Sit-ups [or 15 V-Ups]

5 strict pull-ups

20 Farmers Carry Marches (35/25)

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Level 3:

25 GHD Sit-ups [or 30 V-Ups]

10 Strict Pull-Ups

20 Farmers Carry Marches (50/35)

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METCON:

Balmoral Castle

Freedom (RX'd)

2 Sets

3 Rounds

7 Strict Handstand Push Ups

14 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 between sets-

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Independence

2 Sets

3 Rounds

7 Handstand Push Ups

14 Dumbbell Deadlifts (35s/25s)

-Rest 2:00 between sets-

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Liberty

2 Sets

3 Rounds

6 Dumbbell Push Press (light)

12 Dumbbell Deadlifts (light)

-Rest 2:00 between sets-