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

Blog

WOD – Monday – 10/13/14

WOD – Monday – 10/13/14

  A) 3 Rounds Not For Time: 8 Toes To Bar 12 Wallballs B) Thruster Build to a 2 rep-max in 12 Minutes From the rack is allowed but not required. Post Load C) 30-20-10 Thrusters 95/65 Pull-ups*

Read more

WOD – Friday – 10/10/14

WOD – Friday – 10/10/14

    Watch the video of Chad Vaughn Clean & Jerk and then watch it again. It never gets old.   A) Clean & Jerk    Find 1 rep-max (15 Min Max) Example of progression for 200# max: 115 x 2, 135 x 2, 145 x 2, […]

Read more

Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

  Looking for something cool to do this weekend? Come on down to Fort Lauderdale beach and watch your coaches and fellow athletes compete to be crowned the Top Box! 10 of us will be competing together as a team this weekend to earn that title. The […]

Read more

WOD – Thursday – 10/09/14

WOD – Thursday – 10/09/14

  Endurance Day Thursday A) 3 Rounds For Time: 250m Row (Do 20 Cal on Airdyne if not enough rowers) 10 Burpees over rower Rest as needed as a group B) 3 Rounds For Time: 15 TTB 20 Wallballs Rest as needed as a group C) Run […]

Read more

WOD – Wednesday – 10/08/14

WOD – Wednesday – 10/08/14

  A) Bench Press 5 X 3, Starting at 50% of 1rm. Add weight each set. Rest 90 Sec’s between sets. Record heaviest set B) 5 Rounds For Time: 5 Power cleans 135/95 9 Push-ups 9 KB Swings 53/35 C) 3 Rounds For Time: 20 OH Plate […]

Read more

WOD – Tuesday – 10/07/14

WOD – Tuesday – 10/07/14

  A) 3 Rounds Not For Time: 7 Hand Release Push-ups 7 Alt Jumping Lunges (7 each leg…14 total steps) 7 Good Mornings 45/35# B) Dead Lift 4 Sets of 5 Reps @ 65% of 1RM rest about a min between sets C) For Time:    Buy […]

Read more

WOD – Monday – 10/06/14

WOD – Monday – 10/06/14

  A) Front Squat 3 x 5 @ 80% Across    Don’t post load Rest as needed B) For Time: – 800m Run Buy-in 5 Rounds: 10 Pull-ups 8 Snatch 95/65 6 HSPU – 400m Run Cash out

Read more

WOD – Friday – 10/03/14

WOD – Friday – 10/03/14

  A) EMOM 15 (Alternating) Min 1: 4-5 Push jerks (from ground) @ 60-70% Min 2: 12-16 Alt reverse Lunges Min 3: 30 Sec hollow hold (lay on back in hollow rock position) Rest as needed B) AMRAP 9 (WZA VQ1) 3 Power Cleans 135/95 3 hang […]

Read more

WOD – Thursday – 10/02/14

WOD – Thursday – 10/02/14

  A) 3 x 400m Run (every 4 minutes) Record Fastes and Slowest Time B) 4 Rounds For Time* 20 Wallballs 15 Pullups 10 Dips (scale to assisted dips or push-ups) 8 Box Jumps 30/24 (No bounding unless Extremely confident in ablility) (scale the box height if […]

Read more

WOD – Wednesday – 10/01/14

WOD – Wednesday – 10/01/14

  A) EMOM 5 3 Hang Snatch @ 70% (should feel comfortable. Focus on the movement. Listen to your coach) (stay back, tuck bar in to hip, drive through the heels, full extension, head through on catch) B) Find Max Hang Snatch (10 Minute Clock…Record best lift. […]

Read more
Page 2 of 3412345...102030...Last »

Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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