Last week of the September Extra Mile Challenge! Extra 30 min of outdoor exercise plus Protein Shake!
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
// Spectators $10 all-day admission // Kids 12 & under are free
Barbell Club
(12 min)
Heavy Single Squat Clean + Push Jerk
*Find a heavy 1RM
*Goal should be to reach a 1RM in 6-8 working sets, so every 1:15- 2 minutes.
Workout of the Day
3 sets (21 min)
5 min AMRAP
8 Overhead Squats (Front Squat)
8 Burpee Over Bar (Lateral or Bar Facing)
8 Pull-ups (Banded Pull-ups or Ring Rows)
—-Rest 3 min between sets—-
*Goal is 3+ rounds
*Stimulus is moderate intensity across all rounds.
*Restart rounds after the rest.
*Overhead Squats: The weight selected should be light with the goal of unbroken, no more than 2 sets.
*Burpee over bar: Stay moving with little to no rest between reps, and slow down the final 2-3 reps to allow for smooth transition to the bar.
*Pull-ups: Goal is to choose a pull-up variation that will allow you to complete reps in 1-2 quick sets.
Mobility/ Cool Down
1 min couch stretch (each side)
1 min twisted cross (each side)
30 second bicep stretch on wall (each side)
“If you quit on the process, you are quitting on the result.”
-Unknown
