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

Archive for the Bootcamp Category

Bootcamp – Friday – 02/27/15

CHIPPER FRIDAY

RUNNING CLOCK!
0:00 –  400m sandbag run

3:00 – 40 burpees

6:30 – 30 pull ups/ring rows

10:00 – 20 Man Makers (40/30)

13:00 – 10 V-Ups

15:00 – 5 Wall Climbs

16:00 – 800m Run

Even if you’re not done with your moments, transition timely to the next movement

Bootcamp – Thursday – 02/26/15

A) 2 rounds NFT:

  • 2 rope descends or 1 climb
  • 25m bear crawl
  • 7 TTB

 

 

B) 3 RFT:

  • 400m Run
  • 21 KBS (53/35)
  • 12 TTB

Bootcamp – Wednesday – 02/25/15

EMOM 16:

  • even: 8 Burpee Box Jump Overs
  • odd: 6 wall balls (30/20)

 

WOD: (for time)

  • 30 WBS (20/14)
  • 15 HR Push Ups
  • 25 WBS
  • 10 HR Push Ups
  • 20 WBS
  • 5 HR Push Ups

Bootcamp – Tuesday – 02/24/15

AMRAP 20:

  • 400m Sandbag run
  • 8 DB Thrusters (40/30)
  • 12 Box Jumps (24/20)
  • 2 Rope Climbs (sub 4 descends) – can be done anytime during round

Bootcamp – Monday – 02/23/15

For Time:

800m Run (Buy-In), then:

12-10-8-6-4-2-4-6-8-10-12:

  • Burpees
  • Air squats

400m Run (cash out)

Bootcamp – Friday – 02/20/15

 

CHIPPER FRIDAY!!!!

A) 2 ROUNDS (NFT)

  • 250m Row
  • 8 kip tacks
  • 8 Hawaiian Squats (4 each)
  • 8 WBS (20/14)

 

B) FOR TIME: 10-1-10 (down the ladder and back up.)

  • KBS (American) (53/35)
  • Jumping Squats

Run 100m after each odd round (on the way down and back up the ladder)

Example 10,10, 9,9 run. 8,8, 7,7, run.

Bootcamp – Thursday – 02/19/15

Skills
A)HSHolds 15secxrest30sec repeat for 6 sets
*if unable to kick into handstand,  hold active HS position against the wall or on a box assist HSPU position.

B) Ring/stationary dips
- scale to two boxes or dip stand (stationary)
5×5, rest 1-2 mins between sets

C) Kipping Pull Up Progression (no more than 6 mins)

 

D) For Time:

800m Run (buy-in), then 3 ROUNDS OF:

1 Rope Climb (2 descends)**
4 HSPU (sub 6 HR push ups)
7 Dips
11 DB Hang Squat Cleans (35/25)
15 Burpees
400m Run cash out
**Rope climb can be done at any time during the round. Beginners scale to 2 RFT and/or sclae distance on run

 

Bootcamp WOD – Wednesday – 02/18/15

A) 3 Rounds (NFT)

  • 1 rope climb
  • 6 alt turkish getups
  • 6 hollow rocks
  • 20m bear crawl

 

B) 4 RFT:

  • 20 DU (40 singles)
  • 15 DB Front Squat (35/25)
  • 10 Alt DB Snatch (same bell)
  • 5 Burpee Box Jump Overs (24/20)
  • 3 Wall Climbs (sub 6 WTF)
  • 200m Run

Bootcamp WOD – Tuesday – 02/17/15

(Boot Camp 1 yr. anniversary at Boynton!   02/17/14)

 

400m Sandbag run Buy-In, then 10 rounds of:

  • 2 SDHP (70/53)
  • 17 Wall ball shots (20/14)
  • 14 Abmat Sit Ups

 

Bootcamp WOD – 02/16/15

On a Running Clock:

at 0:00 minutes

Run 800m 30 Burpees 30 Squats

at 8:00 minutes

Row 500m

30 K2E
30 Squats

at 15:00 minutes

Run 400m
40 Box Jumps (24/20)
40 OH Walking Lunges (45/25)

at 22 minutes – TIME CAP!! – Finished.

Page 1 of 512345

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