THURSDAY 11/06/2025

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.

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!

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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 the 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:

This Snatch session is designed to refine speed and precision under moderate loading. The 2-rep structure allows athletes to dial in consistency across multiple sets while managing fatigue through controlled rest intervals. The focus is on maintaining proper bar path, speed through extension, and stability in the catch. Working at 75–80% encourages confident execution without sacrificing mechanics. Each set should feel crisp and repeatable; athletes should prioritize sharp turnover, active punch under the bar, and strong overhead positioning. This session reinforces power development, timing, and overhead control essential for heavier attempts later in the cycle. These are completed in single reps, not touch and go.

STIMULUS: This workout blends midline capacity, lower-body strength, and aerobic repeatability. The double unders drive the heart rate up, GHDs tax the core, and the back squats add heavy leg fatigue. The loading on the barbell is intended to be moderate to heavy (65–70% of 1RM back squat), encouraging athletes to move with control and bracing under fatigue.

STRATEGY & FLOW: Each round should move from fast and light (jump rope) to midline burn (GHDs or V-Ups) to a heavy, braced strength element (back squats). The key is to control your breathing between transitions—don’t rush from GHDs to the barbell without resetting your midline. Keep barbell setup tight and efficient; unbroken squats are ideal, but small breaks between rounds are acceptable to preserve quality movement.

Double Unders - Approach: Open each round steady. These should be unbroken for most athletes or completed in two quick sets. Stay relaxed through the shoulders and wrists to avoid early fatigue. Execution: Keep elbows close to the body, rotate through the wrists, and jump just high enough to clear the rope. Control breathing through the set to stay composed for GHDs.

GHD Sit-Ups - Approach: Perform each set unbroken with consistent rhythm. Focus on range of motion and control at both ends. Execution: Drive the arms overhead to touch the floor, engage the core on the way up, and touch both hands to the foot pad at the top. Avoid hyperextension by keeping ribs down through the bottom.

Back Squats - Approach: The weight should feel around 65–70% of your 1RM back squat—heavy but repeatable under fatigue. Perform all reps unbroken and focus on quality positioning. Execution: Barbell taken from the rack or floor (athlete’s choice). Big breath before each descent, maintain braced midline, and drive evenly through the feet.

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STRENGTH:

Snatch

7x2

Every 2:00

@75–80% of 1RM

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METCON:

Marischal College

Freedom (RX'd)

10:00 AMRAP

48 Double Unders

12 GHDs (or V-Ups)

4 Back Squats (225/155)

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Independence

10:00 AMRAP

36 Double Unders

8 GHDs (or V-Ups)

4 Back Squats (185/125)

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Liberty

10:00 AMRAP

40 SIngle Unders

12 Sit Ups

8 Dumbbell Front Squats (light)