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
Workout of the Day
(24 min)
Every 4 min for 6 sets
15/12 Calorie Air Bike
12 Box Jump Overs @ 24″/ 20″
9 Burpee to Bar (6″ above hands)
Tabata Finisher
(8 min)
20 Seconds on/ 10 Seconds off
Alternate Intervals between
Barbell Curls 45/35 (Light Dumbbells)
Hanging Knee Raises
*Workout Flow: 3-2-1-Go,
20 Seconds of Barbell Curls,
Rest 10 seconds, 20 seconds of Knee Raises,
Rest 10 seconds. Cont. back and forth until
you have completed 8 rounds of each
movement. (16 total rounds).
“The achievement of one goal should be the starting point of another.”
—Alexander Graham Bell
