TUESDAY 10/14/2025

WELCOME TO BRING A FRIEND WEEK!

To start this week, it’s a grind on cardio intervals for you to attack. On Tuesday, we’ve seen these before, with two fast-paced AMRAPs where we fight to maintain consistent reps/sets with a high heart rate. For Wednesday, it’s a bike with high-skilled intervals. Thursday will probably be the most challenging! Friday is just about getting the work done and holding on through this descending rep scheme posterior leg drive and hip hinge. On Saturday, we have our Metavivor Breast Cancer Fundraiser 5K and Hip Mobility Workshop w/ Coach Cory immediately following.

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:

Deadlift: Build to a New 1RMThis session tests absolute pulling strength and gives athletes a benchmark to measure progress throughout the cycle. Start with light sets of 5–3 reps to warm up, then transition to singles at around 70–75% of your 1RM. From there, increase gradually in 5–10% jumps while resting 1–2 minutes between attempts. Focus on maintaining strong bracing, keeping the bar close, and controlling the setup before each pull. The goal is to find the heaviest technically sound single, not just to move weight at all costs. Record the best lift for future percentage work.

Post: 3 Sets of 8 Dumbbell Z-PressThe dumbbell Z-press builds strict overhead pressing strength and core stability by eliminating leg drive. Athletes sit on the floor with legs extended, holding dumbbells at shoulder height. Press overhead until arms lock out, then lower under control. The seated position forces the core to stay braced while isolating the shoulders and triceps. Rest 60–90 seconds between sets.

STIMULUS: This piece is built as two short, high-intensity AMRAPs separated by a rest period. The first AMRAP taxes posterior chain endurance and coordination with the combination of dumbbell deadlifts and double unders. The second AMRAP moves to a push-and-jump pattern with bench press and box jump overs, testing pressing stamina and explosive repeatability. The stimulus is about maintaining speed while under localized muscular fatigue in both the hinge and press.

STRATEGY & FLOW: The first AMRAP should feel like a rhythmic grind, move through deadlifts unbroken and control breathing during double unders. The second AMRAP shifts to a sprint/press demand: keep bench sets short and efficient, then attack box jump overs at a strong but smooth pace. Flow is dictated by transition discipline; avoid wasted time between stations since the rounds are short.

Dumbbell Deadlifts: Approach: Move unbroken every round with smooth hip hinge. Execution: Dumbbells outside feet, flat back, extend hips fully at top.

Double Unders: Approach: Keep rhythm relaxed; don’t rush and trip up. Execution: Elbows tucked, wrists flick, consistent jump height.

Dumbbell Bench Press: Approach: Use small, repeatable sets to avoid failure. Execution: Press evenly, dumbbells touch shoulders at bottom and lock out overhead.

Box Jump Overs: Approach: Smooth and rhythmic, step down or jump down depending on capacity. Execution: Jump with two feet, clear box, land balanced before turning.

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STRENGTH:

Deadlift

5x5

5 sets: 5 Deadlifts @ 75%

*8 Dumbbell Z-Press after each sets

Every 2:00

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METCON:

Golden Hour

Freedom (RX'd)

6:00 AMRAP

12 Dumbbell Deadlift (50s/35s)

48 Double Unders

-Rest 2:00 between AMRAPs-

6:00 AMRAP

8 Dumbbell Bench Press (50s/35s)

8 Box Step Overs (24/20)

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Independence

6:00 AMRAP

12 Dumbbell Deadlift (35s/25s)

36 Double Unders

-Rest 2:00 between AMRAPs-

AMRAP 6:00

8 Dumbbell Bench Press (35s/25s)

8 Box Jump Overs (20)

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Liberty

6:00 AMRAP

8 Dumbbell Deadlift (light)

36 Single Unders

-Rest 2:00 between AMRAPs-

AMRAP 6:00

8 Dumbbell Bench Press (light)

8 Box Step ups (20)