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

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Normal hours on the 4th!

Normal hours on the 4th!

We will have classes at 9 & 10am on Saturday, July 4th.

Coaches choice for the WOD as usual.

WOD – FRIDAY – 07/03/15

WOD – FRIDAY – 07/03/15
A) 2 Rounds NOT For Time: (empty bar)
7 hang muscle snatch
7 press unders
7 snatch balance
 
B) EMOM 10:
Min 1: Snatch Pull + Snatch @ 70-85%
Min 2: 3-5 box jumps…..High.
 
BENCHMARK FRIDAY!!
C) Isabelle
30 snatch for time (full or power) 135/95

Bootcamp – Friday – 07/03/15

CHIPPER FRIDAY!
20 Wallballs 20/14
20 Abmat Sit-ups
20 Mountain Climbers
20 Pull-ups
20 Burpees
20 OH Plate Walking Lunges 35/15
200m Backwards Run
20 OH Plate Walking Lunges
20 Burpees
20 Pull-ups
20 Mountain Climbers
20 Abmat Sit-ups
20 Wallballs 20/14

WOD – Thursday – 07/02/15

WOD – Thursday – 07/02/15
A) 6 x 400m Run – every 4 minutes
record fastest and slowest time.
(try to stay consistent). Don’t skip this day…it’s important.
B) 2 Rounds For Time
50 KB Swings 53/35
25 HR Push-ups
50 Double Unders (scale to 100 single jumps)

Bootcamp – Thursday – 07/02/15

A) 6 x 400m Run – every 4 minutes
record fastest and slowest time.
(try to stay consistent). Don’t skip this day…it’s important.
 
B) 2 Rounds For Time
50 KB Swings 53/35
25 HR Push-ups
50 Double Unders (scale to 100 single jumps)

Bootcamp – Wednesday – 07/01/15

A) Not For Time:
Row 40 Calories
Run 800m
50 Double Unders or 100 Single Jumps
(Can be done in any order to accommodate rowers. Scale run if needed)
 
B) AMRAP 8:
5 DB Snatch 40/25 – each hand
10 Lateral Abmat Hops
15 Abmat Sit-ups
 
REST 4 MINUTES
 
C) AMRAP 8:
1-Hand Farmers Carry 50m – Right 53/35
1-Hand Farmers Carry 50m – Left 53/35
4 Wallclimbs
6 Box jumps 24/20

WOD – Wednesday – 07/01/15

WOD – Wednesday – 07/01/15
A) Back Squat
10,8,6 10,8,6
(2nd progression is heavier than 1st)
 
B) AMRAP 8:
5 Hang Power Snatch 115/85 (RX+ do 135/95)
10 Lateral Bar Hops
15 Abmat Sit-ups
 
REST 4 MINUTES
 
C) AMRAP 8:
1-Hand Farmers Carry 50m – Right 70/53
1-Hand Farmers Carry 50m – Left 70/53
4 Wallclimbs
6 Box jumps 30/24

WOD – Tuesday – 06/30/15

WOD – Tuesday – 06/30/15
A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 3 Power Cleans @ 65-70%
B) 8 Mins to build to a heavy Power Clean
C) AMRAP 15:
7 Deadlifts 225/155*
9 Burpee over Bar
200m Run
*RX+ use 275/185

Bootcamp – Tuesday – 06/30/15

A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 8 DB Snatch 40/25
B) 30 sec on / 30 sec off x 5 sets – max reps
HR Push-ups
C) AMRAP 15:
9 SDHP 53/35
9 Burpee over Abmat
200m Run

Bootcamp – Monday – 06/29/15

A) 3 Rounds NOT For Time:
20 Double Unders or attempts….if not close do singles
15 Goblet Squats
100m Run
B1) From 0:00-7:00, AMRAP of:
12 Wallballs 20/14
8 TTB
      REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
Score B1 & B2 seperately
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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