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

Blog

WOD – Tuesday – 05/18/15

WOD – Tuesday – 05/18/15
A) Back Squat
5 x 4 @ 80-85%
then max reps at 70%
C) 5 Rounds For Time: 21 min cap
7 Snatch 115/85
20 Jumping Squats
9 Pull-ups
200m Run

Bootcamp – Tuesday – 05/19/15

A) Every 30 sec for 10 min perform:
5 WBS (20/14) + 2 HR Push-ups
(advanced do 6WBS+4 PU)
B) Row 500m
at 4 minutes:
C) 1 round:
25 TTB*
200m run
*if unable to actually touch Toes To the Bar, do
30 Knees to Elbow, OR 35 Knee raises, or
40 abmat situps
at 8 minutes:
D) 400m Run (for time)

Bootcamp – Monday – 05/18/15

A) medball squat thrust
name game (use an 8# ball)
This should be fun and
interactive. Can break up
into multiple groups no
bigger than 6 each.
Let them play for 5-8 mins
B) EMOM 10:
min 1: 10 alternating DB snatch (35/25)
min 2: 20 air squats
C) FOR TIME:
30 Burpees
40 mountain climbers (total steps)
50 Jump Rope
400m Run

WOD – Monday – 05/18/15

WOD – Monday – 05/18/15
A) EMOM 9:
Min 1: 30 Sec HS Hold (or OH Plate hold)
Min 2: 20-40 Double Unders
Min 3: 10-12 TTB
B) Push Press
2-2-2-2-2-2 Find 2 rep max over 6 sets
12-9-6-9-12
Hang Power Cleans 115/85
Burpee Box Jumps 24/20
Perform 2 wall climbs after each round (scale to 10 AbMat Situps)

WOD – Friday – 05/15/15

WOD – Friday – 05/15/15
A) High Hang Squat Snatch
Stay light. Speed under bar. 8-10 minutes.
B) For Time:
50 Double Unders
5 Manmakers 40/25-ish (use db’s or kb’s)
40 wallballs
4 Manmakers
30 TTB
3 Manmakers
20 OHS 135/95* Perform back squats if mobility doesn’t permit ohs
2 Manmakers
10 Clean & Jerks 135/95
1 Manmaker

 

Go get em Jaci Cale!! Best of luck at Regionals

Bootcamp – Friday – 05/15/15

CHIPPER FRIDAY!! Time Cap 35:00!
800m Run
3 Rope Climb* (2:1 planks)
60 Air Squats (use a ball if nec)
50 Double Unders (or attempts!) Scale to 100 singles if nec.
40 KBS (53/35) american swing
30 Box Jumps (24/20)
20 Pull ups
10 Man Makers (35/25)
5 Wall Walks
800m Run
*rope climb can be broken up
and done anytime during round*

WOD – Thursday – 05/14/15

WOD – Thursday – 05/14/15
A) Hit the Track!
2 x 400m Run every 3 minutes
2 x 200m Run every Minute
2 x 100m Sprint every 30 seconds
B) 10-1
KB Snatch 53/35 (total)
Push-ups (Hand Release)
Cash out with 40 Box Jump Overs 24/20

 

Best of luck to Jaci Cale and Team Squad this weekend at Regionals!!

Bootcamp – Thursday – 05/14/15

A) 5×400 every 3 minutes.
Scale accordingly!
B) 3 RFT:
2 alt turkish getups (30/20# DB)
15 W. lunges steps (30/20-DB)
18 STO (same DB)
21 lateral abmat hops
C) 5×30 sec hold/ 15 sec rest
Planks / superman

WOD – Wednesday – 05/13/15

WOD – Wednesday – 05/13/15
A) 2 Rounds NOT For Time:
1 Rope Climb
4 Turkish Get-ups
10 Good Mornings
30 Sec HS Hold (scale to DB Hold)
B) Shoulder To Overhead
10 Minutes to find Max lift. – From Rack
Push Jerk or Split Jerk are most likely choices…depending on skill level
C) 3 Rounds For Time:
15 Deadlifts 185/135
12 Pull-ups
100m OH Plate Carry 45/25

Bootcamp – Wednesday – 05/13/15

A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
B) FOR TIME:
35-25-15-5:
WALL BALL SHOTS (20/14)
KBS (53/35) AMERICAN SWING
*If you want an RX make sure you have
FULL ROM for squat and KBS!!
Page 2 of 6012345...102030...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