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

Blog

WOD – Monday – 05/23/16

A) EMOM 10:
3 Snatch. Not Tng, but right back on the bar. Look to build from last week
B) For Time: (18 minute time cap)
row 500m
50 wallball 20/14
20 clean and jerk 135/95
50 wallball
row 500m

WOD – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
Unbroken thrusters; 95/65*
50m run after each set
*10 burpee penlty for each drop (scale accordingly)
Cool Down: Row 1,600m @easy pace

Bootcamp – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
DB thrusters; 40/25*
50m run after each set
  *10 burpee penlty for each drop (scale accordingly)

WOD – Thursday – 05/19/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry; 53/35

Bootcamp – Thursday – 05/19/16

For Time:
800m Run
40 Abmat Sit-ups
40 Ground To Overhead w/medball 20/14
40 Squats w/medball
40 Push-ups (scale as needed. Even to a box if necessary)
40 Jumping Pull-ups
800m Row

WOD – Wednesday – 05/18/16

A. 3 Sets:
10-12 Bent-over barbell rows @1113 tempo
B) On a running clock..
B1) 3 Rounds For Time of:
9 TTB
15 DL 155/105
9 HSPU
@12:00 minutes: B2) For Time:
50 burpees
50 abmat situps
50 calorie row
 **Score B1 & B2 separately
(If B1 is not finished in 12 minutes, then the score would be number of reps completed.)

Bootcamp – Wednesday – 05/18/16

A) 2 Rounds NOT For Time:
8-12 Toes To Bar
2-3 Rope Planks
15 Supermans
B) 5 Rounds For Time:
16 KB Deadlifts 70/53
16 Alt. Standing Lunges
8 Burpees

WOD – Tuesday – 05/17/16

5 Sets: Rotate between A1 & A2
A1. Backsquat x3 reps; 80-85%; should be continuing to build load from last Tuesday; rest 1 min
A2. Box jump x3 reps; should be high, but NOT MAXIMAL; rest 2 min
          Do Not post results
B) 5 RFT: (24 Minute Time Cap)
200m Row
100m Run
5 TnG squat cleans; 135/95*
    *Scale weight accordingly to allow 5 touch-n-go squat cleans
           – rest 2 min bet rounds

Bootcamp – Tuesday – 05/17/16

A) EMOM 15: (alt)
12 Hollow Rocks
10 DB Press – choose weight – challenge yourself
10 Ring Rows
B) 3 Rounds For Time:
12-9-6
Box Jumps 24/20
Kettlebell Swings – Russian Swing 53/35
    Note: you will do 81 reps of each movement

WOD – Monday – 05/16/16

A) EMOM 10: Snatch x 3 reps
Drop each rep and reset. Use same weight for all lifts. Use 65-75% of max.
B) For Time:
Buy in with 400m Run
then..
3 RFT
20 pullups
20 STO*
 *Increased load each round
     Guys: 95, 115, 135
     Ladies: 65, 75, 95
         then…
Cash out with 400m Run
Page 10 of 122« First...89101112...203040...Last »

Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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