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

Blog

Bootcamp – Wednesday – 07/15/15

A) EMOM 9: Alt (athletes may start in any order)
MIN 1: 8-10 giant tire jumps (try to use biggest tire!)
MIN 2: 200m Run (can scale to 100m)
MIN 3: 20 Air Squats
 
B) 200m burpee broad jump
 
C) 5 RFT
250m row*
12 TTB
12 Medball Cleans (20/14)
12 OH Medball walking lunges
rx+ do 500m row instead*

WOD – Tuesday – 07/14/15

WOD – Tuesday – 07/14/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-10 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) Shoulder Press
4 x 3 Increasing. Start at 65%
C) 25-20-10
STO 115/75
Pull-ups
   RX+ Do 135/95 & C2B Pull-ups

Bootcamp – Tuesday – 07/14/15

A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-8 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) AMRAP 20:
12 HR Push-ups
10 Air Squats
8 Abmat Sit Ups
6 Ground to Overhead with plate 45/25
4 Burpees
200m run

Bootcamp – Monday – 07/13/15

A) 2 Rounds NOT for time:
15 KB Deadlifts 70/53
20 Wallballs 20/14
Not scoring….but the noted weights are simply a guide.
B) EMOM 10: Alternating
Min 1: 8-10 Goblet Squats 53/35
Min 2: 40 second plank hold
C) 21-15-9
Alternating Jumping Lunges
Knees To Elbows
100m farmer carry after each round – chose weight….heavy as possible

WOD – Monday – 07/13/15

WOD – Monday – 07/13/15
A) 2 Rounds NOT for time:
12-15 Deadlifts 40% of max
25 Wallballs
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65+%
(add 5+ pounds from last week drop set)
C) 21-15-9
Front Rack Alternating Lunges 95/65
Knees To Elbows
   Cash out 400m Run
       RX+ go 115/75

WOD – Friday – 07/10/15

WOD – Friday – 07/10/15
AMRAP 30:
400m Run
10 Pull-ups*
10 Squat Clean Thrusters 135/95 (Clusters)
10 Burpee Box Jump Overs 24/20
   *RX+ do 5 MU’s or 10 C2B’s

Bootcamp – Friday – 07/10/15

AMRAP 30:
400m Run
10 Pull-ups
10 DB Thrusters 40/25
10 Burpee Box Jump Overs 24/20

WOD – Thursday – 07/09/15

WOD – Thursday – 07/09/15

A) 4 x 400m Run - Every 3 Minutes
Score fastest and slowest time
B) EMOM 6: (alt)
1: 1-2 Box walk arounds - 20" box (if you can do 2, change directions)
2: 10-12 SDHP
C) 3 Rounds For Time:
10 Power Snatch 95/65
100m Single Arm Farmer Carry 70/53

Bootcamp – Thursday – 07/09/15

A) 4 x 400m Run - Every 3 Minutes
Score fastest and slowest time
B) EMOM 6: (alt)
1: 1-2 Box walk arounds - 20" box (if you can do 2, change directions)
2: 10-12 SDHP
C) 3 Rounds For Time:
10 DB Snatch 40/25
100m Single Arm Farmer Carry 70/53

WOD – Wednesday – 07/08/15

WOD – Wednesday – 07/08/15
A) 2 Rounds NOT For Time: – ANY ORDER
2 Rope Climbs
100m Sled push or pull
20 Mountain Climbers (get foot up outside of hand)
 
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65%
 
C) AMRAP 6:
6 Hang POWER Cleans 115/75
8 TTB
10 Wallball 20/15
 
REST 3 Minutes
 
D) AMRAP 4:
4 Hang SQUAT Cleans 115/75
6 Burpee over bar
Page 4 of 71« First...23456...102030...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