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A Rob Labar Gym
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Bootcamp – Wednesday – 01/11/17

Please sign in to class. Ask your coach for assistance if needed.

A. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 Pull-ups
– Rest as needed
B. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 TTB

WOD – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 3 RFT:
500m Row
12 Shoulder To Overhead 155/105
15 TTB
– rest as needed
B. 1 Mile Run. NOT For Time.

Bootcamp – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 4 Rounds For Time:
400m Run (scale to 200m Run if needed)
20 SDHP’s 53/35
25 Double Unders (scale to 50 singles)
B. On your own…..Accumulate 75 (at your pace)
Sit-ups or V-ups or Hollow Rocks

WOD – Monday – 01/09/17

On a running clock
@0:00
21-15-9:
Squat Cleans 135/95
HRpushups (RX+ do ring dips)
@10:00
15-10-5
Power Cleans 155/105
HR Push-ups (RX+ do ring dips)
@20:00
9-7-5
Hang Squat cleans 185/125
HR push-ups (RX+ do ring dips)
Each should be scored seperatley

Bootcamp – Monday – 01/09/17

A. Supinated Grip Strict Pull-ups (aka chin ups)
5 sets of 5 reps. (use a band if needed…no kipping)
B. AMRAP 18
200m Run
5 Burpee Box Jump Overs 24/20
20 Walking Lunges
5 HSPU or 10 DB Push-press

Bootcamp – Friday – 01/06/17

5 Rounds For Time: (Rest 1 Minute between Rounds….self time)
15 wallball 20/14
10 Pull-ups
15 KB Swing – Russian – 53/35
10 Burpees
30 Dubs/ 60 singles

WOD – Friday – 01/06/17

2 RFT:
20/18 Calorie Row
10 Thrusters 115/75
20/18 Calorie Bike
10 Thrusters 115/75
200m Run
10 Thrusters 115/75

WOD – Thursday – 01/05/17

One Set, every 5 min for 35 min (7 sets)
15 Calorie Bike
Run 200m
15 Burpees
— score is your SLOWEST round

Bootcamp – Thursday – 01/05/17

BRING A FRIEND THURSDAY!
For Time:
400m Run
40 Box Jumps 24/20
400m Run
40 Walking Lunges
200m Run
20 HR Push-ups
200m Run
20 Sit-ups
100m Run
10 Ring Rows
100m Run
10 DB Man Makers

WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row
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Today’s WOD

Bootcamp

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