THURSDAY 10/09/2025

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:

Tall Split Jerks (3x3)This drill builds speed under the bar and sharpens footwork by removing the dip and drive. Athletes start with the barbell at eye level, press slightly, rise onto the tiptoes, then aggressively punch under the bar into the split stance. The focus is on moving the feet quickly into a consistent landing position and locking the bar overhead smoothly. Because no leg drive is involved, athletes can keep the weight very light (PVC, empty bar, or training bar) to reinforce speed and precision.

Front Rack Jerk Balance (3x3 @ bar/light weight)The front rack jerk balance reinforces bar path, posture, and front-foot drive in the split. Starting with the barbell in the front rack, athletes take a shallow dip and drive upward, stepping the front foot forward while punching the bar into a stable overhead split. The back foot remains anchored to help athletes build confidence in the catch. Holding the split for a brief pause before recovery ensures balance and stability. Performed with light weight, this drill focuses on mechanics rather than load.

STIMULUS - This workout blends strength endurance, machine capacity, and teamwork. The sled push (or dumbbell box step up substitute) builds lower-body drive and stamina, while the dumbbell bench press isolates pressing strength. The row serves as the main calorie driver, keeping the team moving continuously while one partner works through strength pieces. The stimulus is moderate-to-high intensity with a heavy emphasis on steady output across all three stations.

STRATEGY & FLOW - The workout flows in a “conveyor belt” style where one partner works sled/step ups + bench, then rotates to the row, while the next partner begins sled/step ups. Athletes should treat the sled push or box step ups as a steady grind—not an all-out sprint—to preserve strength for the dumbbell bench. Push press should be performed in small, repeatable sets to avoid failure. The row is where the team racks up the score, so effort here should be consistent and aggressive, with each athlete maintaining strong splits while waiting for the next rotation.

Dumbbell Box Step Ups - Approach: Stay steady and consistent, don’t burn out legs early. Execution: For step ups, hips and knees must extend fully on top, dumbbell held in contact.

Dumbbell Push Press - Approach: Break into manageable sets (8–7 or 5–5–5) to avoid failure.vExecution: Press dumbbells evenly, keeping wrists stacked and elbows tracking at a 45° angle.

Row - Approach: Push hard here, this is the scoring station. Consistency matters more than sprinting. Execution: Drive with legs, hinge hips, finish with arms, and control recovery to maintain power.

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SKILL WORK:

Tall Jerk Skill Work

Tall Split Jerks (3x3)

Jerk Balance (3x3 @ bar/light weight)

-Focus: speed and foot replacement

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METCON:

Sergeant Peanut Butter

Freedom (RX'd)

Teams of 2

12:00 AMRAP

10 Dumbbell Box Step Ups (50s/35s; 20in))

15 Dumbbell Push Press (50s/35s)

Max Calorie Row until partner reaches rower

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Independence

Teams of 2

12:00 AMRAP

10 Dumbbell Box Step Ups (35s/25s; 20")

15 Dumbbell Push Press (35s/25s)

Max Calorie Row until next partner reaches rower

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Liberty

Teams of 2

12:00 AMRAP

10 Dumbbell Box Step Ups (light))

10 Dumbbell Push Press (light)

Max Calorie Row until next partner reaches rower