Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

Blog

Bootcamp – Monday – 10/10/16

A) For Time:
400m Run
50 Air Squats
400m Run
B) 40-30-20-10 reps For Time:
Alt. Jumping Lunges
KB Swings 53/35

Bootcamp – Friday – 10/07/16

We plan to be open for PM hours…

AMRAP 25:
250m Row
10 Burpees
15 Wallballs
20 Dubs (40 singles)
100m Run

WOD – Wednesday – 10/05/16

The gym will be closed tomorrow (Thursday) in prep for the Hurricane

For Time:
20-15-10-5
Backsquat 135/95 (RX+185/125)
Calorie row
   immediately into…
10x50m shuttle runs

Bootcamp – Wednesday – 10/05/16

A) 15-12-9
Pull-ups
Wallballs
    Rest at discretion of coach
B) 15-12-9
DB Hang Snatch
Burpees

WOD – Tuesday – 10/04/16

AMRAP 16:
50 Wallballs 20/14
40 S2O 95/65
30 SDLHP 95/65
20 Burpees
100 Double Unders/200 singles

Bootcamp – Tuesday – 10/04/16

A) NOT For Time:
10-8-6-4-2
Dips
TTB
B) AMRAP 14:
12 Goblet Squats 53/35
12 Abmat Sit-ups
12 KB Swings 53/35 – Eye level swings
100m Run

WOD – Monday – 10/03/16

A. 5 Sets. One set every 2:30 minutes
Thruster x10 reps
*start light-ish and build as possible
**advanced guys/girls should start at 135/95, respectively
B. 3 RFT
20 Alt DB snatch…heavy.
20 Pullups (RX+ c2b)
**Post time and DB weight used.

Bootcamp – Monday – 10/03/16

A) 3 Rounds NOT For Time:
12 Ring Rows
15 Russian Twists w/ medball
18 Air Squats
B) AMRAP 15:
15 Box Jumps 24/20
15 SDHP 53/35
**Mandatory: at the top of each minute do 3 burpees (including at 0:00)

WOD – Friday – 09/30/16

BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED)

On a running clock:
0:00 – 5:00
Build to heavy snatch single*
5:00-14:00 (9 minute ladder)
3 Power snatch 95/65
3 Box jump 24/20
6 Power snatch 95/65
6 Box jump
9 Power snatch 95/65
9 Box jump
etc… (climb the ladder)
*classes will be given ample time to build up there bars before the clock starts

Bootcamp – Friday – 09/30/16

A) 3 Sets, NFT:
10 DB Push Press. Try to increase load as you go.
10 Banded Pull aparts (thin band)
10 Ring Rows
     rest 90-ish sec between sets
B) For Time:
100 Wallballs 20/14# (try for full depth)
C) Side Plank Holds. 4 x :45/:15 (4 minutes total)
Alternate left, right, left, right
Page 10 of 143« First...89101112...203040...Last »

Today’s WOD

Bootcamp

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844