MONDAY 10/06/2025

HUGE SHOUTOUT to everyone who came to the Lift-Off. We saw many PRs, amazing energy, and most of all hard work and community!

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.

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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:

This session emphasizes bar speed, consistent setup, and efficient pulling mechanics at a manageable load. Working at 70% allows athletes to refine positioning and bracing while still building volume under tension. Each set of doubles should be executed with precision while maintaining a neutral spine, braced core, and strong leg drive off the floor. Rest 90 seconds to 2 minutes between sets to keep bar speed high while ensuring recovery. This type of work reinforces proper motor patterns and builds the foundation for heavier waves later in the cycle.

Post: 3 Sets of 10 Dumbbell Bench Press (Light/Moderate)The dumbbell bench press develops pressing strength and shoulder stability while offering more range of motion than the barbell variation. Using light to moderate weights ensures controlled movement and allows athletes to focus on even pressing with both arms. Lower the dumbbells to just above chest level and press smoothly to full extension without arching the back.

STIMULUS: This is a high-intensity interval workout designed to blend barbell stability under fatigue with fast, repeatable bodyweight conditioning. The overhead walking lunge tests midline strength and bar control, while burpees over the bar elevate heart rate and force athletes to move explosively under pressure. With one minute of rest between sets, the stimulus is about maintaining repeatable intensity across all six intervals.

STRATEGY & FLOW: The goal is to get through the initial required work (5 burpees + 25ft lunge) in about 30–40 seconds, leaving :20–:30 to accumulate max burpees. Athletes must pace the opening work so they don’t fail overhead positioning on the lunge or move too slowly on burpees. The challenge is balancing speed on burpees with controlled, crisp lunges that won’t result in no-reps.

Burpee : Approach: Start each round with steady but fast reps to set the pace, then sprint the final burpees after the lunges. Execution: Chest and thighs touch the ground, jump feet up.

DB Overhead Walking Lunge: Approach: Complete unbroken each round, locking in focus and bracing midline. Execution: DB locked overhead with elbows extended, controlled steps with back knee touching floor.

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STRENGTH:

Deadlift

4x2

4x2 @ 70%

Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)

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METCON:

The Nine-Nine

Freedom (RX'd)

4 sets

1:00 AMRAP

5 Burpee

25ft DB Overhead Walking Lunge (50/35)

Max Burpee

-rest 1:00 between sets-

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Independence

4 sets

1:00 AMRAP

4 Burpee

25ft DB Overhead Walking Lunge (35/25)

Max Burpee

-rest 1:00 between sets-

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Liberty

4 sets

1:00 AMRAP

5 Up Downs

25ft Dumbbell Walking Lunge (light)

Max Up Downs

-rest 1:00 between sets-