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

Blog

Bootcamp WOD – Wednesday – 02/11/15

 

FOR TIME:

25 WBS (20/14)

100m Run

20 WBS (20/14)

200m Run

15 WBS

300m Run

10 WBS

400m Run

*BEGINNERS END HERE* ADVANCED: KEEP GOING…

10 WBS

300m Run

15 WBS

200m Run

20 WBS (20/14)

100m Run

25 WBS (20/14)

 

WOD – Tuesday – 02/10/15

WOD – Tuesday – 02/10/15

Angel Running - I Will.

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Muscle clean 45/35. (NO rebend in knees)
  • 100m Sled Push or Pull
  • 10 hollow Rocks

 

B) Build to heavy single: Power Clean

Post load.  Share bar if possible

*New athletes perform 2 light power cleans On The Minute for 10 Minutes. No Post.

 

C) For reps: (12 Minute Time Cap)*

  • 15 Deadlifts 225/155
  • 20 Push-ups
  • 30 Double Unders (scale to 60 singles)
  • 800m Run
  •   Max power cleans in remaining time 135/95  (score will be total power cleans)

*Everybody needs to do power cleans. Scale accordingly….including the run

Boot Camp WOD – 2.9.2015

FOR TIME:
25 WBS (20/14)
100m Run
20 WBS (20/14)
200m Run
15 WBS
300m Run
10 WBS
400m Run 
*BEGINNERS END HERE*
ADVANCED: KEEP GOING…
10 WBS
300m Run
15 WBS
200m Run
20 WBS (20/14)
100m Run
25 WBS (20/14)

WOD – Monday – 02/09/15

WOD – Monday – 02/09/15

Alex Clean with tonge cult classic

 

A) EMOM 9:

  • Min 1: 20-30 Dubs
  • Min 2: 6-8 HSPU  OR 30 sec HS Hold. OR DB Press. Or 10m HS Walk.
  • Min 3: 8 Hawiian Squats - each leg (use a post)

 

B1) 5×3 Back Squats*

B2) 5×3 Box Jumps

Alternate between B1 and B2 for 5 sets. Increase weight on backquats each sets.

Increase height on box jumps if possible. Use plates to adjust height.

*start at about 60% and finish at about 85%

 

C) 3 Rounds For Time:

  • 21 Push-Press 95/65
  • 15 Pull-ups
  • 9 Burpees

Cash Out 400m Run

WOD – Friday – 02/06/15

WOD – Friday – 02/06/15

Girl Thruster - backside

 

BENCHMARK FRIDAY

A) 2 Rounds NOT For Time:

  • Inch Worms
  • 15 Air Squats (Hold last squat for 20 seconds at rock bottom)
  • 10 Empty Bar Push-Press

 

B) 5 Minutes mobility Coaches Choice

 

C) BENCHMARK FRIDAY………’KALSU’ (30 Min Time Cap)

  • 100 Thrusters For Time 135/95.  Perform 5 burpees at the top of every minute.

Scale as needed. The goal is to finish. Pace yourself. If you do an avg of 3.3 thrusters per round you will finish on time.

If you can do 4 thrusters per round (minute), you will finish in 25 minutes. 5 Thrusters = 20 minutes.

*Tip: don’t do thrusters until the last second. Stop short to give a rest for the burpees.

WOD – Friday – 02/06/15

2 Rounds (NFT) 10 Air Squats

  • 10 Mountain Climbers (20 steps)
  • 10 Abmat Sit ups

 

CHIPPER FRIDAY! 

FOR TIME:

  • 100 D/U (Scale 200 singles)
  • 50 KBS (53/35)
  • 40 OH Plate Walking Lunges
  • 30 WBS (20/14)
  • 20 K2E
  • 10 Burpee Box Jump Overs

self time 1 minute rest 

  • 10 Burpee Box Jump Overs
  • 20 K2E
  • 30 WBS (20/14)
  • 40 OH Plate Walking Lunges
  • 50 KBS (53/35)
  • 100 D/U (Scale 200 singles)

WOD – Thursday – 02/05/15

WOD – Thursday – 02/05/15

Niel M Rope Climb

 

A) Weighted Push-up. Use a partner (or 2) to stack weight on your back.

If unable to do a strict push-up, perform 7×7 scaled push-ups

 

B) AMRAP 3:

  • 20m Shuttle Sprints. 2 hand touch on ground. Max reps

 

C) AMRAP 15:

  • 15 KB Swings 53/35
  • 15 Wallball 20/14
  • 6 HSPU OR 3 Wall Climbs (scale to 6 wtf’s)
  • 100m Run

WOD – Thursday – 02/05/15

A) 2 Rounds NOT For Time:

  • 10 KB Swings
  • 20m bear crawl
  • 10 WBS (14/10)
B) 25 min AMRAP

  • 400m Sandbag Run ( unloaded)
  • 12 Alt. KB / DB Snatch (35/25)
  • 12 KBS (same bell)
  • 12 Goblet Squats (same bell) 12 Abmat Sit ups

WOD – Wednesday – 02/04/15

3 RFT:

  • 800m Run (scale to 400m)
  • 10 KTE
  • 15 DB PP (35/25)
  • 20 Walking Lunges

 

COOKIE: 400M farmer’s carry (Bonus)

WOD – Wednesday – 02/04/15

WOD – Wednesday – 02/04/15

Alex, Greg & John - AMRAP

 

A) 3 Rounds NOT For Time:

  • 25 m Bear Crawl
  • 10 KB DL 70/53 (squeeze glutes to activate)
  • 1-2 Rope Climb

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 90%

 

C) AMRAP 9:

  • 9 Pull-ups
  • 9 Box jumps 24/20 (step ups are allowed)
  • 100m Run
Page 8 of 52« First...678910...203040...Last »

Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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