WEDNESDAY 10/08/2025

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:

This session is designed to test and establish a new 1-rep max in the snatch. Athletes should start with light sets of triples and doubles, gradually building into heavier singles above 75%. Each attempt should focus on precision: smooth first pull, explosive hip extension, and an aggressive turnover under the bar. Rest 2–3 minutes between heavier singles to ensure quality attempts. The priority is on consistent, technically sound lifts, not simply loading the bar until form breaks down. Record the best successful lift for future percentage work.

STIMULUS - This workout blends high-output conditioning on the bike, light barbell cycling, and inverted pressing strength. The bike builds aerobic demand, while the snatch requires efficient barbell cycling under fatigue, and the wall walks elevate midline and shoulder stamina. The short AMRAP format with rest between sets creates an interval feel where intensity can stay high across both pieces.

STRATEGY & FLOW - Athletes should push the bike at a strong but repeatable pace—fast enough to set urgency, but not so fast they blow up for the snatches. Power snatches should be cycled in smooth sets, ideally unbroken, using the lightweight barbell to practice bar speed. Wall walks will slow the heart rate but demand control; moving too sloppily here will cost time. The flow should feel like sprint, cycle, control, repeat.

Air Bike / Bike Erg - Approach: Hit a strong, repeatable pace that finishes around :30–:45 each round. Execution: Drive with legs, arms finish, steady breathing through the effort.

Power Snatch - Approach: Aim to cycle all reps unbroken with efficient bar path. Execution: Use hips to generate speed, keep bar close, lock out overhead with control.

Wall Walks - Approach: Keep movement controlled and deliberate to conserve shoulders. Execution: Land hands, then move feet—pause briefly at the wall to stabilize before walking back down.

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STRENGTH:

Snatch

1x1

Snatch: Build to a new 1RM

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METCON:

The Bullpen

Freedom (RX'd)

2 sets

6:00 AMRAP

10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)

8 Power Snatch (75/55)

2 Wall Walks

-rest 3:00-

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Independence

2 sets

6:00 AMRAP

8/7 Calorie Air Bike (Or 10/8 Calorie Bike Erg)

8 Power Snatch (65/45)

2 Wall Walks

-rest 3:00-

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Liberty

2 sets

6:00 AMRAP

6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)

8 Dumbbell Snatch (light)

2 Inchworms

-rest 3:00-