Monday and the Week Ahead 19102026

Overhead Squats on the menu for strength today and a straightforward couplet to finish up.

If you REALLY struggle with OH Squats and or have a sever limitation in range of motion overhead, you can substitute back squats at the same %. Stick with the 3 second pause as well.

Speaking of the pause, we have a 3 second pause in the bottom of our OH Squat today and the kicker is, if you can't actively hold the 3 seconds well on each set, then the weight is too much, and your coach will ask you to reduce it until you can. It's not always about HOW MUCH you can lift, it's about HOW WELL you can lift it. The benefits of being able to hold the pause will pay off later when trying to move a lighter weight for more reps.

The METCON is pretty simple. Small sets of double unders and a suitcase lunge. The lunge is with ONE db, and to minimize transition time between hands we suggest you complete a full round of lunges with the db in one hand, then switch to the other in your next round.

Don't forget we have a new HYROX class on Wednesday at 7:30pm and Sunday at 10:00 (think engine building...i.e. being able to go stronger, for longer). The monthly add-on is $30 and works out to less than $4/class. Most of us spend more than that DAILY on coffees, etc. We wouldn't think twice about that, so why second guess your health and fitness? Plus, the workouts are a lot of fun =)