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Bootcamp – Thursday – 02/16/17

5 Sets. One set every 5 minutes
15 SDHP 53/35
Run 200m
15 TTB or Knees to Elbows
** score is slowest & fastest round
(athletes keep track of time each round)

WOD – Wednesday – 02/15/17

5 RFT:
9 Front Squats 155/105
15 Box Jump Overs 24/20″
21/16 ASSault Bike Calories

Bootcamp – Wednesday – 02/15/17

For Time:
     Buy in with 800m Run, then…
21-15-9-6-3
Wallball 20/14
Abmat Sit-ups
Ring Rows
     Cash out with 50 Double unders or 100 Singles

WOD – Tuesday – 02/14/17

Valentines Day Image_Snatch

Happy Valentines Day!

A. 1 Mile Run, NOT For Time. (a nice little warm up)
B. AMRAP 15:
30 Pull-ups (RX+ do c2b)
20 Burpees
10 Deadlifts 225/155

Bootcamp – Tuesday – 02/14/17

For Time:
     Buy in with 500m Row, then…
10-1:
Box Jump Overs 24/20
Kettlebell Swings 53/35 – Russian swing
HR Push-ups
     Cash out with 40/30 Calorie Bike

WOD – Monday – 02/13/17

IKG Challenge…For Time:
30 power snatch 135/95
150 wallballs 20/14
30 Clean and Jerk 135/95
*25:00 time cap
**Scale to partner WOD, OR cut reps exactly in half

Bootcamp – Monday – 02/13/17

A) 3 Rounds NOT For Time:
12 Hollow Rocks
10 Supermans (Arch-body’s)
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB or Knees to Elbows (scale to hanging knee raises)

WOD – Friday – 02/10/17

A. 7 sets of the following complex: (adding weight each set)
2 Power Cleans + 1 Squat Clean + 1 Squat Clean Thruster
B. 7 Minute Ladder: ‘Open WOD 12.5’
3-6-9-12 etc..
C2B Pull-ups (Rx+)
Thrusters 100/65
      (RX = Pull-ups)
Since this is an Open WOD repeat, you are encouraged to do C2B pull-ups if youre able to

Bootcamp – Friday – 02/10/17

4 Rounds For Time:
100m run
15 KB Swings 53/35 (Russian swing)
15/12 Calorie Row
15 SDHP 53/35
10/8 Calorie Bike
        3 minute rest btwn rounds

WOD – Thursday – 02/09/17

5 Rounds For Time: Rest 3 minutes between Rounds. (40 Minute Cap)
Bike 10/8 calories
Run 100m
15 Push Press 75/55
Run 100m
15 Sumo Deadlift High Pull 75/55
Run 100m
15 Hang Power Cleans
Run 100m
Row 10/8 calories
      (Scale workout to 4 Rounds For Time)
** If your pacing (drop-off) was 35% or more on last Friday’s workout, find a moderate, consistent pace. Your goal is to have the rounds be as close in time as possible.
If your ‘drop-off’ was less than 35%, push your pace, be aggressive, come out fast.
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