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Bootcamp – Friday – 03/18/16

AMRAP 13:
55 KB Deadlifts 70/53
55 Wallballs 20/14
55 Calorie Row
55 HR Push-Ups. Scale to knees or a box
     Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Friday – 03/18/16

WOD – Friday – 03/18/16
Open WOD 16.4
AMRAP 13:
55 Deadlifts 225/155
55 Wallballs 20/14
55 Calorie Row
55 Hand Stand Push Ups (scale to HR Push-Ups)
        Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Thursday – 03/17/16

A) 3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
 B) AMRAP 18:
row 21 calories
15 abmat situps
9 HR pushups
1 rope climb

Bootcamp – Thursday – 03/17/16

A) 3 Rounds NOT For Time:
1 Rope Climb or 2 planks
2 Turkish Get-ups
10 V-ups
B) 3 Rounds For Time:
Run 400m
20 Burpees
20 Knees To Elbows

Bootcamp – Wednesday – 03/16/16

A) EMOM 9:
6-10 Dips
2 Turkish Get-ups
16 Reverse Lunges
B) 30-20-10
Wallballs 20/14
DB Snatch 40/25
Lateral Abmat hops (jump and land with both feet)

WOD – Wednesday – 03/16/16

WOD – Wednesday – 03/16/16
For Time:
15-12-9
power clean 115/75
burpees
– rest exactly 12 min; then repeat 1x
(post 2 scores)
Cool Down: 10-15 min bike or row – light

WOD – Tuesday – 03/15/16

WOD – Tuesday – 03/15/16
A. 6rm front squat, from the floor.
(First rep can be squat clean. Post heaviest successful Load)
B) 10 RFT: Teams of 2 (you go, I go) each partner does 5 rounds
20 wallballs 20/14
14 KB swings 53/35
run 100m

Bootcamp – Tuesday – 03/15/16

A) DB Shoulder Press
4 Sets of 8 Reps. 3 second negative. Increase load each set if able.
B) 10-8-6-4-2-4-6-8-10
Box Jump Overs 24/20
Pull-ups
       Run 400m after the ‘2’ round, and again at the end

WOD – Monday – 03/14/16

WOD – Monday – 03/14/16
A) 4 RFT
10 pullups
10 s2o 135/95
10 box jumps; 24/20
– rest as needed
B) 5 Sets
HSPU x 6-12 reps*
*if unable to perform; hold a handstand for 30-60 sec; if unable to perform a HS hold strict DB press x 8-10 reps

Bootcamp – Monday – 03/14/16

A) 3 Rounds NOT For Time:
300m Row
12-15 Hollow Rocks
10 Tire Flips (grab a partner or 2 if needed)
B) AMRAP 10:
20 KB Swings 53/35
20 Double Unders (scale to 50 Singles)
20 Abmat Sit-ups
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Today’s WOD

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