All Be Strong members are invited to a Lake Party at Helen’s house on Lake Bloomington. BYOB, snacks, and beachwear for a fun and relaxing afternoon on the water. 

 

When:

Saturday, July 13th

Lake Party starts at 2:00pm

5k starts at 6:00pm

 

Where: 

Lake Party address:

25147 White Owl Lane,
Hudson, IL

*within walking distance to Green Gables

 

5k address:

17485 E 2500 Rd N
Hudson, IL 

*Lake Bloomington’s Inner Loop (starts/finish at Green Gables)

 

5K Information:

Awards will be given to the overall male and female winners and to the top three finishers in each age group.
$25 Registration fee includes T-Shirt

Early pickup available the night before the race at Often Running (Normal, IL) from 4:30PM - 6:00PM

*Please Note from the Dog Days Registration website: THIS COURSE IS NOT CLOSED TO TRAFFIC; NO HEADSETS OR STROLLERS WILL BE ALLOWED DURING THE RACE 

Register Here!

 

 

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APRIL 21

NINE INCH NAILS

Weighted Strict Pull-Ups
4 Sets:
3 Weighted Strict Pull-ups
-3 Second Pause chin overbar

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

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On the Minute x 9:
5 Front Squats (135/95)
Max Burpee Bar Muscle-ups

APRIL 22

JABBA THE HUTT

Deadlift for load:
4 Sets:
3 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets

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For Time:
10 Strict Toes To Bar
20 Box Jumps (30/24)
30 Handstand Push-Ups
800 Meter Run
30 Handstand Push-Ups
20 Box Jumps (30/24)
10 Strict Toes To Bar

Time Cap: 18 Minutes

APRIL 23

TABOO

Bench Press for load:
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Plyo Push Ups

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

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TABATA [8 x :20 Work + :10 Rest]
A) Barbell Floor Press (135/95)
B) Row Calories
C) Wallballs (20/14)
D) Row Calories

* Complete 8 Rounds @ Station Before Advancing

APRIL 24

HANDS UP

5 Rounds For Time:
10-20-30-40-50 Calorie Bike
5 Power Cleans (155/105)
50 Meter Double Dumbbell Front Rack Carry (50/35)'s

Women's Calories: 8-16-24-32-40

Time Cap: 25 Minutes

APRIL 25

DG | HERO

Back Squat for load:
4 Sets:
3 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)

* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets

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AMRAP 10:
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges

Dumbbells: (35/25)'s

APRIL 26

NO CLASS | OPEN GYM ONLY

BEFORE 8AM | AFTER 1PM

APRIL 27

BAGGAGE CLAIM

4 Rounds For Time;
2,000/1,800 Meter Bike Erg
200 Meter Farmers Carry (50/35)'s

Time Cap: 30 Minutes

RECOVERY

KG | (22.5/15)

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SUNDAY RUNDAY

Beginner: Run 1 Mile
Intermediate: Run 2 Miles