Photo by Josh Franks
Barbell Club// Sat. Sept 30 from 8am-9am// All are welcome!
Squatober// Begins Mon. Oct. 2nd
//Welcome to the world’s largest leg bending party
// Get ready to squat every day during the month of October
Midwest Fall Classic 2023
// Oct. 5th Judges Meeting @ 7pm
// Oct. 6th Volunteer Meeting @ 6pm
//Oct. 7th Competition Day
//Doors open at 7am
//We ask volunteers to arrive at 7am please
//First Heat begins at 8am
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00- 11:00am
Barbell Club
(12 min)
Shoulder Press
*Find a heavy 10 rep max
*Use the heaviest weight you can for each set.
*Rest as needed between sets.
Workout of the Day
For Time (15 min cap)
100 Double Unders (80 DU/ 80 seconds of DU practice/ 100 Single Unders)
20 Wall balls @ 20/ 14 (14/10) (40 Wall balls)
100 Double Unders
30 Wall balls
100 Double Unders
40 Wall balls (20 Wall balls)
*Goal is 9-11 min
*Stimulus is moderate pacing.
*Double Unders: 1-3 sets should be the goal for each round of 100 double unders.
*Wall Balls: 2-3 sets with ideally a descending rep scheme.
Cool Down / Mobility
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
“Life is 10% of what happens to you and 90% how you react to it.”
-Charles R. Swindoll
