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

Blog

WOD – 12/24/15 – Thursday – Merry Christmas Eve

WOD – 12/24/15 – Thursday – Merry Christmas Eve
AMRAP 18: (LADDER)
1 Squat Clean; 185/135
1 Box Jump 24/20
1 TTB
2..
2..
2..
3..
3..
3..
etc
– rest as needed
COOL DOWN: moderate 10-15 min bike/run/row

Last class is 5pm. We are closed Friday. Merry Christmas!!

Bootcamp – 12/24/15 Thursday (Christmas Eve)

Bootcamp – 12/24/15 Thursday (Christmas Eve)
AMRAP 18: (Ladder)
1 Man Maker 40/25
1 Wallball 20/14
1 V-UP
2
2
2
3
3
3
etc…

Last class is 5pm. We are closed Friday. Merry Christmas!!

Bootcamp – Wednesday – 12/23/15

A) EMOM 9: (alt)
Min 1: 10 Floor wipes – Lay on back. Hands out to side for balance. feet stay close to ground.
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) AMRAP 15:
16 DB Snatch 40/25
8 Pull-ups
100m Sandbag carry

HOLIDAY SCHEDULE

WOD – Wednesday – 12/23/15

WOD – Wednesday – 12/23/15
A) Upper pulling practice/ strength building. Here are the rules….
If you canNOT peform ANY strict pullups, perform 3 sets of:
    A1. ring row x 6-10 reps @ (21×2)
    A2. powell raise x 8-10/arm @ (31×1)
If you can perform 2 or more strict pullups….
    Practice kipping – 5 mins
If you can 10+ UB kipping pulllups…..
    Practice butterfly pull-ups – 5 mins
If you can perform c2b……
    Practice muscle-ups – 5 mins
If you can do muscle-ups….
    Perform max reps of muscle-ups in 4 minutes
B) For Time:
15-10-5 -10-15
power snatch; 135/95
Burpee over bar

HOLIDAY SCHEDULE

WOD – Tuesday – 12/22/15

A. Back squat; 5, 5 (5)
Post heaviest set. Try to increase from last week
B) For Time:
150 wallballs 20/14*
*each break must run 200m with wallball in hand
Rest as needed (on your own)
C) 3 Sets for Time(s):
Row 350m
Rest as needed between sets…approx 2 mins. Record all 3 sets

HOLIDAY SCHEDULE

Bootcamp – Tuesday – 12/22/15

A) 3 sets NOT for time:
10 Goblet Squats – increase weight each set
3 Rope Planks
B) 5 Rounds For Time:
10 KB Swings
6 Burpee Box Jump Overs 24/20
10 HR Push-ups
200m Run

HOLIDAY SCHEDULE

WOD – Monday – 12/21/15

WOD – Monday – 12/21/15
A) EMOM 14:
Min 1: Hang Snatch + Snatch. Start at 55% and build throughout. Does not have to be tng.
Min 2: 10 box jump overs
B) For Time:
21-15-9*
Clean and jerk (135/95, 155/115, 185/135)
Increase weight each round, even if scaling weight
*Run 200m after the 21 & 15 round

Bootcamp – Monday – 12/21/15

3 Rounds NOT For Time:
Row 350m
15 HR Push-ups
B) 3 Rounds For Time:
25 Wallballs 20/14
20 SDHP 53/35
15 Toes To Bar

Holiday Schedule

WOD – Friday – 12/18/15

WOD – Friday – 12/18/15
12 WODS OF CHRISTMAS
1 100m Run
2 Power snatch 135/95
3 HSPU (scale to 3 Hand release Push-ups)
4 Power cleans 135/95
5 TTB
6 OH Plate walking Lunge 45/25
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups
10 Wallballs 20/14
11 Burpee over barbell
12 Goblet Squats 53/35
Example of flow:
100m run.
2 power snatch, 100m run.
3 hspu, 2 power snatch, 100m run
4 power cleans, 3 hspu, 2 power snatch, 100m run
5 ttb, 4 power cleans, 3 hspu, 2 power snatch, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

Bootcamp – Friday – 12/18/15

12 WODS OF CHRISTMAS
1 100m Run
2 Man Makers
3 Box Jumps 24/20
4 DB Snatch
5 Knees To Elbows
6 DB Walking Lunges
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups (scale to Ring Rows)
10 Wallballs 20/14
11 Burpees
12 Goblet Squats (use KB or DB)
Example of flow: (like the song)
100m run.
2 man makers, 100m run.
3 box jumps, 2 man makers, 100m run
4 DB snatch, 3 box jumps, 2 man makers, 100m run
5 knes to elbows, 4 DB snatch, 3 box jumps, 2 man makers, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

Page 24 of 114« First...10...2223242526...304050...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