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

Blog

WOD – Thursday – 02/25/16

WOD – Thursday – 02/25/16
A) Muscle up / pull-up technique work. 12 min max
B) Tabata abmat sit-up. 8 Sets.
– rest as needed
C) 3 sets;
Row 750m
– rest exactly 5 mins between sets

Reminder, no 6pm class on Friday as we prepare for FRIDAY NIGHT LIGHTS.

Bootcamp – Thursday – 02/25/16

A) 3 Rounds NOT For Time:
10 Push-ups (FULL RANGE OF MOTION. Chest touches ground. Arms fully extend)
3 Rope Planks
Row 30 Calories
B) 4 Rounds For Time:
14 KB Swings 53/35
12 TTB
200m Sandbag carry

WOD – Wednesday – 02/24/16

WOD – Wednesday – 02/24/16
A. Power snatch. Build to a heavy single in 10 min
B) For Time:
21 deadlifts 115/75
21 burpee
Run 200m
15 back squats
15 burpee
Run 200m
9 power snatch
9 burpee
Run 200m

Bootcamp – Wednesday – 02/24/16

AMRAP 18:
21 Double Unders (or 42 Singles)
15 Wallballs
9 Box Jump Overs 24/20
100m Run

WOD – Tuesday – 02/23/16

WOD – Tuesday – 02/23/16
A) Deadlift: 5-5-5-3-3
Start at approx 65% and build.
Do NOT post load, and do not look for a 3-rep max. Leave at least 2 reps in the tank each set.
B) 30-20 10
Double Unders (3:1 singles)
KB Swings 70/53 – Russian
Push Press – 95/65

Bootcamp – Tuesday – 02/23/16

A) EMOM 9:
12-14 KB Swings 53/35
8-10 Ring Rows
10-14 Hollow Rocks
B) 30-20-10
Jumping Pull-ups*
Burpees
*Stand on a box and bend legs so that your arms extend all the way on each rep before juming up

WOD – Monday – 02/22/16

WOD – Monday – 02/22/16
For Time, and on a running clock:
3 HSPU
3 Power Cleans 185/125
6 HSPU
3 Power Cleans 185/125
9 HSPU
3 Power Cleans 185/125
12 HSPU
6 Power Cleans 185/125
15 HSPU
6 Power Cleans 185/125
18 HSPU
             then at the 20 minuted mark….
3 Front Squats 155/105
3 Pull-ups
3 Front Squats 155/105
6 Pull-ups
3 Front Squats 155/105
9 Pull-ups
6 Front Squats 155/105
12 Pull-ups
6 Front Squats 155/105
15 Pull-ups
6 Front Squats 155/105
18 Pull-ups
      RX+ Do C2B

Bootcamp – Monday – 02/22/16

A) Row 1000m
Push yourself but do not record time on white board.
B) 4 x 5 DB Shoulder press, increase weight each set if able
Push yourself but do not record load.
C) 3 Rounds For Time:
20 DB thrusters (40/25)
15 Abmat Sit ups
200m run

WOD – Friday – 02/19/16

WOD – Friday – 02/19/16
Open WOD 14.4   –   AMRAP 14:
60 calorie row
50 t2b
40 wallball shot
30 power clean 135/95
20 muscle ups (This is RX+) (RX = 40 pullups)

Bootcamp – Friday – 02/19/16

A) 2 Rounds NOT For Time:
4 Turkish Get-ups
10 Tire Flips (with a partner)
B) 4 Rounds For Time:
200m Run
10 Push-ups
20 Lateral Abmat hops
30 Air Squats
Page 24 of 123« 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