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

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Bootcamp – Tuesday – 11/22/16

A) EMOM 12:
8-10 DB Press
15-20 Air Squats
15-20 Russian Twists
(Stagger starting points as needed to accomodate for DB’s)
B) 3 Rounds For Time:
400m Run
3 Wall Climbs (or 6 WTF’s)
30 Walking Lunges

WOD – Monday – 11/21/16

HOLIDAY SCHEDULE

A. Backsquat. Build to a heavy single.
Then, perform 2 sets of 4 reps @ 80% of todays max.
(If you’ve never performed a max backsquat, be sure to take note of today’s number.)
B. 10 RFT
7 SDLHP 95/65
7 Front squats
7 Shoulder To Overhead

Holiday Schedule…

thanksgiving-schedule-image

We will have a modified schedule this week for Thanksgiving.
Thursday: Closed
Friday:
9&10am CF
11am BC

All other days will have a normal schedule.

Bootcamp – Monday – 11/21/16

HOLIDAY SCHEDULE

A. 5 Minutes of Burpee Box Jump Overs 24/20
B. 4 Minutes of Shuttle Sprints
C. 3 Mintues of KB Swings – Russian – 53/35
D. 2 Minutes of Knees To Elbows
E. 1 Minute of Pull-ups or Ring Rows
Rest 2 minutes between each movement. Score is total reps. Write them down each set.

Bootcamp – Friday – 11/18/16

A. 3 Rounds NOT For Time:
10 Toes Thru Rings (scale to hanging ring knee raises)
10 Dips
10 Alt Box Step-ups (bring non-stepping leg to 90′)
B. AMARAP 16:
16 HR Push-ups (scale to knees or Box or Wall)
16 Wallballs 20/14
16 Calorie Assault Bike
100m Medball carry

WOD – Friday – 11/18/16

cfbb-logo-1-flag
A. Squat Clean Thruster. Build to tough set of 3. TnG
B. 8 Minute Ladder:
2 Squat Clean Thruster 95/65
2 Pull-ups
4 Squat Clean Thruster 95/65
4 Pull-ups
6..
6..
etc…
RX+ do c2b and 135/95

Bootcamp – Thursday – 11/17/16

Bring A Friend Thursday
3 Rounds For Time:
Run 400m
20 KB Swings – Russian Swing – 53/35
20 Abmat Sit-ups
20 Goblet Squats (same KB)

WOD – Thursday – 11/17/16

bring-a-friend-day-image-3
Bring A Friend Thursday
3 Rounds For Time:
Run 400m with sandbag
20 Walking lunges w/ sandbag
Row 1k
3 Rope climbs/ 6 planks
Assault Bike .5 Miles

Bootcamp – Wednesday – 11/16/16

A. AMRAP 10:
10 Jumping Pull-ups
10 KB SDHP’s 53/35
5 Burpees
– Rest 5 min.
B. AMRAP 10:
10 DB Snatch 40/25
20 Double Unders / 50 singles

WOD – Wednesday – 11/16/16

sam-and-new-plates
A. Front squat. Build to a tough single in 12 min.
B. AMRAP 20:
20 Front Squats 95/65
20 Bar Facing Burpees
20 Wallballs 20/14
20 Abmat Situps
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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