Last week of the Extra Mile Challenge with extra 30 min outdoor exercise & post-recovery 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
Workout of the Day
Every 10 min for 20 min
20/ 16 Calories (Assault or Echo Bike: Same cals for both) (16/13 cals)
20 V-ups (15 V-ups or 16 Sit-ups)
25 Alternating Dumbbell Snatches @ 50/ 35 (40/ 25)
20/ 16 Calories (Assault or Echo Bike)
20 V-ups
*25/20 Row or Ski Cals
*Goal is 6-7 min
*Time cap each round 8 min
*Air Bike: Assault or Echo (same calories on either maching). We are looking for moderate-push pace effort (75-80%).
*V-ups: We want to try and knock these out in 1-2 sets.
*Alternating Dumbbell Snatch: The selected weight should be moderately light, where reps can be completed in 1-2 sets.
Mini Pump- Arms & Shoulders
4 Rounds
12 Plate Front Raises
10 Standing Tricep DB French Press
*Use moderate weight for both movements for unbroken sets.
“Day by day, what you choose, what you think, and what you do is who you become.”
-Heraclitus
