2 days in. Anyone who is doing this program, tell me how you’re feeling! If you’re not, tell me how your week is going in general. I want to hear some WINS or things still on the list planned for this week. Here are day 3 notes: You will see what are known as “cluster sets”. This will be a challenge if you’ve not done them before. I would recommend a couple warm up sets prior to but make sure the weight is light enough not to fatigue but heavy enough to prime your muscles. (Send a message if you’re not sure how). make certain you track rest according to the plan to get full training effect. Any questions of course, reach out! Happy lifting!!

Make sure you are warming up and cooling down. Challenge yourself with weight but listen to your body if you plan to hit every day of this challenge. Let’s get it yall 🔥 If you have questions, need support, or anything else - make sure you reach out!

Thursday Oct 2nd. Check the notes on each movement. Challenge yourself on the back squat. Focus on making sure you prioritize good form. They’ve given the choice to do the overhead press seated or standing. If you choose standing, don’t use your legs. Make sure you can control the weight all the way to the top and back. Be sure to WARM UP and COOL DOWN properly. Ask for guidance if needed!

I know today is day 1 on squatober AND a new program drop BUT we’re keeping these WOD every Wednesday 😎 Today we’ve got the deck of cards challenge. If you don’t know what it is is: Assign each suit to a movement: ♥ = upper body (push ups, dips, pull ups, etc) ♣ = lower body (squats, lunges, glute bridges, etc) ♦ = cardio (mountain climbers, burpees, jumping jacks, etc) ♠ = core (bird dogs, Superman, bicycles, etc) Flip through a full deck. Reps = card value (face cards = 10, Ace = 11, Jokers = 20 of any move). Goal: finish the deck as fast as possible. Good luck!!

For our very first challenge, we’re gonna work up and down a ladder. The only equipment you’ll need are a kettlebell (or dumbbell) and a medicine ball. 1 kettlebell swing + 1 medicine ball slam 2 swings + 3 slams 3 swings + 3 slams… Keep climbing until you hit 10 of each! THEN descend back down to 1 of each. Record for time! See how fast you can work through this one! If you don’t access to equipment, swap the swings for broad jumps and the slams for snap downs!