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
Workout of the Day
For Time (16 min cap)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift @ 50/35 (40/ 25)
10/ 8 Assault Bike Calories (8/7 Echo Bike Calories)
*Stimulus is moderate. Find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike
*Burpee Dumbbell Deadlift: This movement is slow and steady. Similar to a devil’s press, trying to speed this movement up to a “fast pace” will only result in less efficiency and be harder on the lower back.
*Bike: Calories are low for each round, so you can push the pace on the bike and find a slower pace on the deadlifts.
Mini Pump- Chest & Triceps
For Quality
4 rounds
12 Banded Chest Flies
10 Barbell Skull Crushers @ moderate weight
Rest 1 min
Cool Down / Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
“Even if you’re on the right track, you’ll get run over if you just sit there.”
-Unknown
