Jump ropes for sale at the front desk for $20!
Midwest Fall Classic Week
Thurs. Sept. 26 @ 7pm// Judges’ Meeting
Fri. Sept. 27 from 4-6pm// Athlete Check-in
Fri. Sept. 27 @ 6pm// Volunteer Meeting
Sat. Sept. 28
7 am// Volunteers Arrive
7:15am// Athletes Arrive
8:00am// Midwest Begins!
51 Shirt & Tank Top Order
//Sign up at the chalkboard for your color & size!
// $25 each
//Deadline to sign up Fri. Sept. 27
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym // 9:00-11:00am
Strength
Deadlift (14 min)
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
*Based on 90% of 1rm
Workout of the Day
For Time – 9 min Target
(12 min cap)
13-11-9-7-5
Squat Snatch @ 115/ 85 (95/ 65)
Chest-to-Bar Pull-ups (Pull-ups/ Ring Rows)
Abs Finisher (8 min)
Tabata Style
8 Rounds
20 seconds on/ 10 seconds off
Plank Hold on Hands
Rest 1 min
8 Rounds
20 seconds on/ 10 seconds off
Hollow Rocks
“Your body can do it. It’s time to convince your mind.”
-Unknown
