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

Archive for the Blog Category

Bootcamp – Wednesday – 01/18/17

A. Shuttle Sprints
40 x 10m Shuttle sprints for Time
(1 hand touch behind the line)
B. 21-15-9
SDHP 53/35
HR Push-ups
      Bike for Calories… 30/20 after each round

WOD – Wednesday – 01/18/17

A. EMOM 16: (alt)
10 KB swings; 53/35 + 7-10 burpees
1-2 Rope climbs, or 8-12 ring rows
B. For Time:
21-15-9
Power snatch 95/65
wallballs 20/14

WOD – Tuesday – 01/17/17

A. Clean + Hang power cean + Thruster
Build to a heavy complex
B. Perform 4 AMRAPs (4 sets), with 90 seconds rest btwn AMRAPs
AMRAP 3:
7 Hang power clean and jerk
14 Burpee over bar
set 1: 175/115
set 2: 155/105
set 3: 135/95
set 4: 115/85

Bootcamp – Tuesday – 01/17/17

5 Rounds For Time:
10 Box Jump Overs 24/20
10 Knees To Elbows
100m Farmer Carry 50ish / 35ish (DB or KB)
200m run

WOD – Monday – 01/16/17

Happy Martin Luther King Day
 
For Time:
Row 1k
25 Thrusters 95/65
25 Pull-ups
Assault Bike 30/20 calories
15 Thrusters 95/65
15 Pull-ups
Run 400m
10 Thrusters 95/65
10 Pull-ups

Bootcamp – Monday – 01/16/17

Happy Martin Luther King Day.

 

For Time: 1-10, Run 400m, 10-1
Kettlebell Swings 53/35 – Russian Swing
Burpee

Bootcamp – Friday – 01/13/17

A. 3 Rounds NOT For Time:
60 seconds on Bike – moderate to hard
15 HR Push-ups
Rest 1 Minute between rounds
B. 3 Rounds For Time:
400m Run
40 Air Squats
40 Cal Row

WOD – Friday – 01/13/17

A. Power Clean (rest10sec) + Squat Clean + Jerk. Build to heavy
B. 2 Rounds For Time:
100 Dubs (scale to 200 singles)
15 Thrusters 135/95
12 Burpee Box Jump Overs 30/24
9 Pull-ups
6 HSPU
30 Calorie Bike

WOD – Thursday – 01/12/17

3 Rounds For Time:
Run 400m
3 Power snatch 135/95
Row 20 calories
2 Power snatch 155/105
Assault Bike .25 mi
1 Power snatch 175/115

Bootcamp – Thursday – 01/12/17

BRING A FRIEND THURSDAY
20 Minute Ladder: 2-4-6-8-10 etc….
Box Jumps 24/20
HR Push-ups
KB Swings
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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