SATURDAY 11/01/2025

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 20 out of 30 days will receive a prize.

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.

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:

STIMULUS: This is a moderate-load barbell team grinder that tests upper- and lower-body stamina, coordination, and communication. Each athlete is constantly moving between a pressing and squatting pattern, requiring control and teamwork to manage fatigue. The workout builds intensity as reps decrease, allowing for faster cycling and higher effort in later rounds.

STRATEGY & FLOW: The key to success is synchronized pacing and intentional rest. Both partners should move at a sustainable tempo so that they finish their reps around the same time. If one athlete moves too fast, the other gets less recovery. Early rounds are about control and communication; later rounds demand speed and grit. Smooth barbell transitions and consistent rest timing between sets will determine efficiency and overall finish time.

Shoulder to Overhead - Approach: Move in small, consistent sets early, sets of 5–6 are ideal for smooth rhythm and shoulder preservation. Execution: Use the legs aggressively to drive the bar overhead; alternate between push jerks and push presses based on fatigue.

Back Squats - Approach: Focus on posture and breathing, short sets with controlled depth and tension through the midline. Execution: Keep the bar racked tight across the shoulders, drive evenly through the feet, and control descent speed.

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METCON:

Skeleton Bones

Freedom (RX'd)

Teams of 2

10-9-8-7-6-5-4-3-2-1

Partner 1: Dumbbell Shoulder to Overhead (70s/50s)

Partner 2: Back Squats (185/125)

-switch when both are completed

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Independence

Teams of 2

10-9-8-7-6-5-4-3-2-1

Partner 1: Dumbbell Shoulder to Overhead (50s/35s)

Partner 2: Back Squats (155/105)

-switch when both are completed

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Liberty

Teams of 2

10-9-8-7-6-5-4-3-2-1

Partner 1:Dumbbell Push Press (light)

Partner 2:Dumbbell Front Squats (light)

-switch when both are completed