WEDNESDAY 10/15/2025

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:

STIMULUS: This workout alternates between higher-skill gymnastics under fatigue (bar muscle ups) and a simpler but equally demanding pull variation (burpee pull ups). The bike serves as the heart-rate elevator on both sides, ensuring athletes hit the bar fatigued. The stimulus is about sustaining intensity across multiple sets while managing grip and pulling endurance.

STRATEGY & FLOW: In the first half, the focus is controlling breathing and grip fatigue on the bike to leave capacity for crisp bar muscle up sets. Athletes should push the pace on the bike but not redline, muscle ups demand precision. In the second half, burpee pull ups replace muscle ups with a grindier movement, so athletes can push harder on the bike and move with urgency on the burpees. Flow should feel like bike spike, gymnastics control, bike spike, and reset.

Air Bike: Approach: Push at ~80–85% effort to elevate HR but leave gas in the tank for gymnastics. Execution: Drive with legs first, arms follow; control breathing.

Bar Muscle Ups: Approach: Prioritize efficiency; unbroken early if possible, then break into 3–3 or 4–2 later. Execution: Big kip, pull hips to bar, turnover fast, press out smoothly.

Burpee Pull Ups: Approach: Treat as a steady grind, smooth, repeatable singles. Execution: Chest touches ground, jump to bar, chin clearly over bar at top.

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SKILL WORK:

Gymnastics - Pressing (Week 8)

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: Ring Rows

Level 2: Kipping Ring Pull-ups

Level 3: Ring Muscle-Ups

* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.

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METCON:

Bonfires and Hayrides

Freedom (RX'd)

3 sets

12/10 Calorie Air Bike

6 Bar Muscle Ups

12/10 Calorie Air Bike

-rest 1:00 between sets-

3 sets

12/10 Calorie Air Bike

6 Burpee Pull Ups

12/10 Calorie Air Bike

-rest 1:00 between sets-

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Independence

3 sets

10/8 Calorie Air Bike

4 Bar Muscle Ups OR 8 Chest to Bar Pull Ups

10/8 Calorie Air Bike

-rest 1:00 between sets-

3 sets

10/8 Calorie Air Bike

4 Burpee Pull Ups

10/8 Calorie Air Bike

-rest 1:00 between sets-

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Liberty

3 sets

8/7 Calorie Air Bike

6 Jumping Chest to Bar

8/7 Calorie Air Bike

-rest 1:00 between sets-

3 sets

8/7 Calorie Air Bike

6 Up Down + Jumping Pull Up

8/7 Calorie Air Bike

-rest 1:00 between sets-