Photo by Josh Franks
Barbell Club// Sat. Sept 30 from 8am-9am// All are welcome!
Saturday Open Gym// 9:00- 11:00am
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
Workout of the Day
Team WOD
In a team of 2
For Time (22 min cap)
200m Partner Run (500/400m BikeErg or 15/12 Assault/Echo)
20 Synchro Wall balls 20/14 (14/10 or Synchro WB Front Squats)
40 Handstand Push-ups (Modified HSPU or DB Push Press)
200m Partner Run
20 Synchro Wall balls
30 Handstand Push-ups
200m Partner Run
20 Synchro Wall balls
20 Handstand Push-ups
200m Partner Run
20 Synchro Wall balls
10 Handstand Push-ups
*Goal is 15-17 min
*The stimulus is moderate pacing across the entire workout.
*Athletes will go together on the run and synchro wall balls, but split up the HSPU however teams see fit.
*Run: Pacing on the run should be moderate (70-75%) & treat this as the recovery portion.
*Wall ball: Both athletes choose a weight on the wall ball that can be performed unbroken.
*Handstand Push-ups: Choose a variation that can be completed in 5 unbroken reps at a time.
Skills & Drills
NEW Skill Progression- Double Unders
Single Unders
*Practice single unders until you get 50 unbroken
Goal workout: 50 unbroken single unders
*Once you can successfully complete this with no misses, you can move on to phase two next week.
Advanced: If you have already mastered double unders, instead use this time to work on Crossovers.
Mobility/ Cool Down
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
“Do. Or do not. There is no try.”
-Yoda
