MONDAY 10/20/2025

This week is a deload week between cycles. Our next strength cycle begins on October 27th. To start this week, it’s going to be barbell cycling, followed by lunges, and then back to barbell cycling for multiple sets. For Tuesday, it’s a grind on a monostructural interval where we are providing two options: Run or bike. In the middle of the week, we have two 8:00 amraps sessions where you will be tasked with a solid buy-in before attacking a couplet in the remaining time. For Thursday, it’s another one of those climb down and back up the ladder chippers where pacing needs to be on point off the start. Then, it’s just a slow and steady grind through some ascending devil’s press with consistent calories on the air bike. Saturday’s partner workout will be a solid all-around challenge for teams who work separately on stations, switch, and continue to rotate through for 5 rounds.

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.

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 blends barbell cycling and leg stamina under load. The power cleans demand barbell efficiency while the back rack walking lunges add a significant midline and leg fatigue component. The 1:1 rest ratio allows athletes to push the intensity of each set while training recovery between intervals. The stimulus is about sustaining barbell mechanics under fatigue while managing pacing for repeatability.

STRATEGY & FLOW: Athletes should treat the first 10 power cleans as a barbell warm-up, moving quickly but efficiently into the lunges. The walking lunge will spike leg and core fatigue, athletes should move steadily without breaking if possible. The final 10 cleans after lunges will feel heavy due to leg fatigue; fast singles are a safe choice here. With rest equal to work, the workout flows like repeated barbell sprints, athletes must manage grip and breathing to stay consistent.

Power Cleans - Approach: Open with smooth unbroken cycling or 2 quick sets; after lunges, default to singles if bar feels heavy. Execution: Bar stays close, strong hip extension, fast elbows through to catch above parallel.

Back Rack Reverse Lunge - Approach: Aim for unbroken steps, but if needed, split into two short efforts with minimal rest. Execution: Bar rests on back rack, chest tall, step forward under control, back knee touches ground, drive through front foot.

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SKILL WORK:

Gymnastics - Pulling (Week 9)

Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?

Level 1: Complete max effort Ring Rows in 2 minutes

Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

*Sets do not need to be completed unbroken. Perform max reps within the two minutes.

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METCON:

Boilermakers

Freedom (RX'd)

4 sets

10 Power Cleans (115/80)

12 Back Rack Reverse Lunge (115/80)

10 Power Cleans (115/80)

-Rest 1:1 between sets-

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Independence

4 sets

10 Power Cleans (95/65)

12 Back Rack Reverse Lunge (95/65)

10 Power Cleans (95/65)

-Rest 1:1 between sets-

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Liberty

4 sets

10 Dumbbell Power Cleans (light)

12 Single Dumbbell Lunge (light)

10 Dumbbell Power Cleans (light)

-Rest 1:1 between sets-