MONDAY 11/03/2025

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 2 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!

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 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: A repeatable interval that blends running, midline-intensive gymnastics, and front-loaded dumbbell stamina. The runs elevate heart rate, Toes to Bar test grip and core under fatigue, and the dumbbell front squat into front-rack lunge taxes legs and trunk bracing. The feel should be threshold but controlled, hard efforts that you can reproduce for four total sets.

STRATEGY & FLOW: Open each set with a steady 300m, then transition quickly to crisp, pre-planned TTB sets. Move directly into the dumbbell complex, front squats first while fresh, then finish the lunge without setting the bells down if possible. Close with a composed but purposeful 300m, then use your remaining time to recover and reset equipment before the next round.

Run - Approach: Run at 75–80% effort to arrive composed for TTB and to finish each set without fading. This should feel brisk but conversational by the final 100m. Execution: Upright posture, quick cadence, relaxed arms; breathe through the nose for the first 50–100m to settle HR. Efficient mechanics now protect your core and grip for the rig.

Toes to Bar - Approach: Pre-plan small, repeatable sets ( 8-7 or 5-5-5) to avoid grip/core failure. Breaking early keeps cycle time snappy across all four sets. Execution: Big arch-to-hollow kip, toes strike the bar, then push away at the top to reload the swing. Smooth rhythm beats big sets that collapse later.

Dumbbell Front Squats - Approach: Aim unbroken with a steady cadence; if needed, breathe at the top every 2–3 reps. Unbroken sets preserve grip for the lunge that follows. Execution: DBs racked on the shoulders with elbows slightly forward, brace ribs down, squat below parallel and stand to full extension. Keep heels planted to maintain balance as fatigue rises.

Front Rack Dumbbell Walking Lunge - Approach: Complete the full distance unbroken if possible; short, controlled steps beat long, wobbly strides. Finishing without a drop saves 10–15 seconds. Execution: Brace, step, back knee touches the floor, then drive through the whole foot to stand tall before the next step. Eyes forward and ribs down keep the load stacked.

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METCON:

Granite City

Freedom (RX'd)

Every 8:00 (4 sets)

300m Run

15 Toes to Bar

15 Dumbbell Front Squats (35s/25s)

25ft Front Rack Dumbbell Walking Lunge (35s/25s)

300m Run

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Independence

Every 8:00 (4 sets)

200m Run10 Toes to Bar

10 Dumbbell Front Squats (2x35/25)

25ft Front Rack Dumbbell Walking Lunge (2x35/25)

200m Run

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Liberty

Every 8:00 (4 sets)

150m Run

10 Hanging Knee Raises

10 Dumbbell Front Squats (light)

25ft Walking Lunge

150m Run