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A Rob Labar Gym
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Archive for the Bootcamp Category

Bootcamp – Monday – 06/26/17

A. 3 Sets: (Not For time)
20 Walking Lunges
:30 sec. Hand-stand hold OR 1 Box walk around (half way and back)
12 Hollow Rocks
B) 21-15-9
Wallball 20/14
Pull-ups
C. 3 Sets: NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

Bootcamp – Saturday – 06/24/17

Teams of 2:
1000m Row (must share 1 rower)
75 Wallballs 20/14
50 Pull-ups or Ring Rows
800m Run with Wallball (together, 1 ball to trade off)
50 Toes to bar
50 Calorie Bike
10 Tire Flips (can be at same time)
      1 person works at a time unless otherwise indicated

Bootcamp – Friday – 06/23/17

Saturday bootcamp class starts tomorrow! 8am.

A. 3 Rounds NOT For Time:
1 HS Walk Around The Box. (half way up and back the other direction)
20 Russian twists with Med-ball
B. 3 Rounds For Time:
15 DB Thrusters
15 Knees To Elbows
15/12 Calorie Row
15 Burpees
       (Post time and load used for DB’s)

Bootcamp – Thursday – 06/22/17

bring-a-friend-day-image-3

It’s ‘BRING A FREIND THURSDAY’, so Bring a friend!

A. 2 Sets NOT For Time:
40 Walking Lunges
4 Wall Climbs or 8 Walk The Floors
B. 10-1
Wallballs
Ring Rows
Push-ups
     Run 100m after each round

Bootcamp – Wednesday – 06/21/17

A. 3 Sets NOT For Time:
4 Turkish Get-ups
12 Hollow Rocks
12 Bird Dogs (6/side)
B. 21-15-9
Box Jump Overs 24/20
Abmat Sit-ups
SDHP 53/35

Bootcamp – Tuesday – 06/20/17

Bootcamp this Saturday at 8am!

A. AMRAP 18:
200m Run
10 DB Snatch – Right
10 Burpees
10 DB Snatch – Left
     (post score and load used)
B. 1 mile run (Not For Time)
(If unable to run distance, do a 1,600m Row instead)

Bootcamp – Monday – 0619/17

Weekend Bootcamp starts this coming Saturday at 8am!

A) 15 minutes of work, NOT for time or reps:
10 KB swings
30 Jump rope (single jumps)
8 Burpees
:30 second Dead-hang from rig
     (keep moving at a comfortable pace)
B) AMRAP 12:
9 Pull-ups
9 Goblet squats 53/35
9 HR Push-ups

Bootcamp – Friday – 06/16/17

New Bootcamp Class! Saturday 8am!

AMRAP 22:
10 Burpees Over Abmat
10 Wallballs
100m Farmers Carry
10 KB DL’s
10/8 Cal Bike
    Post score + load used

Bootcamp – Thursday – 06/15/17

New Bootcamp Class! Saturday 8am!

4 RFT
Run 200m
5 KB Swings – left hand (eye level)
10 Alternating jumping lunges
5 KB Swings – right hand
10 Alternating jumping lunges
20 Abmat sit-ups
10 HR Push-ups

Bootcamp – Wednesday – 06/14/17

21-15-9-6-3
DB Thrusters (looking for full depth squat)
Knees To Elbows
     Cash out with a 1,000m Row

Post Time and load used for DB’s.

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