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

Blog

WOD – Tuesday – 07/21/15

WOD – Tuesday – 07/21/15
A) Snatch Complex
Snatch Pull + Power Snatch + Hang Power Snatch
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 60% of Snatch and add weight.
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds
C) AMRAP 9:
15 KB Swings 53/35
9 Burpee Box Jump overs 24/20

Bootcamp – Tuesday – 07/21/15

A) 1 Round NOT For Time: (any order)
100m Sled push – chose weight (approx 90/45)
20 Plate Ground to OH – chose weight
500m Row
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds.
C) AMRAP 9:
16 DB Snatch 40/25
10 Touch burpees (touch pull-up bar overhead…aprrox 6″)

Bootcamp – Monday – 07/20/15

A) EMOM 9:
Min 1: 4-5 Wall Climbs or 8-10 Walk The Floors
Min 2: 30 Second plank hold
Min 3: 30 Seconds of Abmat Sit-ups
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT
Rest 1 minute Between Rounds.
     (coaches, use lane cones in boynton to avoid collision at garage door)
         OR- Maybe go out the little door and in the big door

WOD – Monday – 07/20/15

WOD – Monday – 07/20/15
A) Clean & Jerk Complex
1 Clean + 2 Front Squat + 1 Jerk
Every 90 Seconds for 6 sets. (9 minutes total)
Start around 65% of Clean and add weight each set.
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT (not a jog…you get a 1 minute rest)
   Rest 1 minute Between Rounds. (RX+ do C2B & Ring push-ups)
     (coaches, use lane cones to avoid collision at garage door)
       OR- Maybe go out the little door and in the big door

Bootcamp – Friday – 07/17/15

CHIPPER FRIDAY!!!
5 HSPU
10 Burpees
15 Pull Ups
20 Abmat Sit Ups
25 Box Jumps (24/20)
30 KBS (53/35) – American Swing
35 Mule Kicks
400m Run
35 Mule Kicks
30 KBS (53/35)
25 Box Jumps
20 Abmat Sit Ups
15 Pull Ups
10 Burpees
5 HSPU

WOD – Friday – 07/17/15

WOD – Friday – 07/17/15
A) Snatch
15 Mins to build to heavy single. Full snatch if possible
 
B) For Time: 8-1
Power Snatch 115/75
OHS 115/75 (scale to back squats or Front squats if needed)
Power Clean 115/75
   Do 40 Double Unders after each round (scale to 80 Singles)
       RX+ do 135/95

WOD – Thursday – 07/16/15

WOD – Thursday – 07/16/15
A) 2 x 800m Run – Every 6 Minutes
Record both times
 
B) Bench Press
10-8-6-4-2-1-1. Find 1 Rep-Max
 
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

Bootcamp – Thursday – 07/16/15

A) 2 x 800m Run – Every 6 Minutes
Record both times
B) DB Shoulder Press
7 x 3. Try to increase weight for each of the 7 sets of 3 reps
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

WOD – Wednesday – 07/15/15

WOD – Wednesday – 07/15/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 8-10 Dips
Min 2: 10-14 Cal row
Min 3: 8 Barbell Goodmornings – Add weight if desired
 
B) Snatch Grip Deadlifts
5 x 5. Pause at knee for 2 seconds. Increase load. Start at 65% of max Snatch
 
C) AMRAP 5:
9 DB Hang Squat Cleans 40/25
15 Abmat Sit-ups
 
REST 3 MINS
 
D) AMRAP 5:
15 KB Swings 70/53 – Russian
9 Box Jump Overs 24/20

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*
Page 7 of 75« First...56789...203040...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