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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JANUARY 13

MACHO MAN V2

3 Power Cleans
3 Front Squats
3 Push Jerks

-Build in weight until technical failure
-Complex must be completed unbroken
-Rest 2-3 minutes between sets

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On the Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

Score: Load

JANUARY 14

REGIONAL MANAGER

Weighted Strict Pull-up for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

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10 Rounds For Time: 
12/10 Cals on Bike
10 Toes to Bar

Time Cap: 18 Minutes

JANUARY 15

OIL & WATER

3 Rounds x AMRAP 5:
30/24 Calorie Row

15 Burpees
30 Wallballs (20/14)

15 Burpees

* Rest 5 Minutes Between Rounds

* Pick-up Where You Left Off

JANUARY 16

UNHINGED

For Time: 
21-15-9 Deadlifts (225/155) 
42-30-18 Box Jumps (24"/20") 
63-45-27 AbMat Sit-ups 

Time Cap: 18 Minutes

JANUARY 17

TROPHIES

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

-Build In Weight To Technical Failure 
-Aim for ~75-80% 
-Rest 2-3 Minutes Between Sets

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AMRAP 15:

Max Unbroken Strict Chest to Bar Pull-ups

4 Shuttle Runs
Max Unbroken Strict Handstand Push-Ups
4 Shuttle Runs

JANUARY 18

COMMUNITY WOD

JANUARY 19

HOLY COW

For Time: 
800 Meter Run, 400 Meter Farmers Carry 
600 Meter Run, 300 Meter Farmers Carry 
400 Meter Run, 200 Meter Farmers Carry 
200 Meter Run, 100 Meter Farmers Carry

Dumbbells: (50/35)'s 

KG | 22.5/15

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SUNDAY RUNDAY

Run 2-3 miles