TUESDAY 10/07/2025

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:

STIMULUS - This is a running-focused interval workout that blends speed endurance with fatigue management. Early rounds allow athletes to recover fully, but as rest decreases, the stimulus shifts toward lactate threshold and the ability to maintain pace under mounting fatigue. By the last couple rounds, athletes will feel more like they’re running repeats on tired legs, which is the intended adaptation.

STRATEGY & FLOW - The first 2–3 runs should be strong but controlled, landing right at a repeatable pace. As rest decreases, athletes must learn to recover on the move, breathing deeply during the jog back to the line or while resetting posture during rest. The flow builds from controlled intervals toward a compounding endurance test, so the key is not blowing up early and leaving nothing for the final runs.

400m Run - Approach: Treat the first run as a baseline to set pacing for the rest. Avoid sprinting, this is about repeatability. Execution: Maintain upright posture, quick cadence, and controlled breathing to sustain form as fatigue sets in.

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METCON:

Mr. Tortilla

Freedom (RX'd)

6 Sets

400m Run with Decreasing Rest

After set 1 = 2:30 rest

After set 2 = 2:00 rest

After set 3 = 1:30 rest

After set 4 = 1:00 rest

After set 5 = :30 rest

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Independence

6 Sets

300m Run with Decreasing Rest

After set 1 = 2:30 rest

After set 2 = 2:00 rest

After set 3 = 1:30 rest

After set 4 = 1:00 rest

After set 5 = :30 rest

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Liberty

6 Sets

200m Run with Decreasing Rest

After set 1 = 2:30 rest

After set 2 = 2:00 rest

After set 3 = 1:30 rest

After set 4 = 1:00 rest

After set 5 = :30 rest

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GYMNASTICS:

Pressing (Week 7)

Complete 3 rounds x 40-50% of your 1 rep max from week one

* Goal is to complete each set unbroken

* Rest 2 minutes between sets

Level 1: Wall Walks

Level 2: Kipping Handstand Push-ups

Level 3: Strict Wall Facing Handstand Push-ups

* If you did not complete the max test on August 27th, instead do 40-50 seconds of work.