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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FEBRUARY 3

CONTROL+ALT+DELETE

Front Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

* 4 reps each leg
* Build in weight to technical failure
* Rest 2-3 minutes between sets

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AMRAP 12:
8 Alternating Dumbbell Snatches
6 Toes to Bar
4 Double Dumbbell Box Step-ups

Dumbbells: (50/35)'s
Box: (20")

FEBRUARY 4

PICK YOUR PATH | ALL TRACKS

For Time:
4,800/4,000 Meter Bike
2,000/1,800 Meter Row
100 Shuttle Runs

Performed As:
2 Minutes On
1 Minute Off

*Athletes can choose to start at any station and move on to any station
*Athletes have to complete a station in full before moving forward

Time Cap: 42 Minutes

FEBRUARY 5

BREAKING NEWS

Power Clean for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

__

5 Rounds:
30 Double Unders
10 Unbroken Power Cleans (115/85)*

Directly Into....

5 Rounds:
30 Double Unders
10 Burpees

[Every Power Clean Break]:
10 Second Penalty

Time Cap: 18 Minutes

FEBRUARY 6

MAGIC 8 BALL

For Time:
100/80 Cal Bike
80 AbMat Sit-ups
50/40 Cal Bike
40 AbMat Sit-ups
400 Meter Farmers Carry
20 AbMat Sit-ups

Dumbbells: (50/35)'s

Time Cap: 35 Minutes

FEBRUARY 7

FRAN | BENCHMARK

Thruster for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets

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21-15-9 reps for time of:
Thruster (95/65)
Pull-ups

REPEAT FROM 2/19/24

FEBRUARY 8

COMMUNITY WOD

FEBRUARY 9

THE DINGHY

8 Rounds:
250/225 Meter Row
200 Meter Run

Rest 1 Minute Between Rounds

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SUNDAY RUNDAY

Beginner: Run 2 Miles
Intermediate: Run 2.5 Miles (5K)

Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]