"\r\n
Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

Archive for the Bootcamp Category

Bootcamp – Friday – 04/28/17

AMARAP 20:
20 Calorie Row
20 Burpees
200m Bumper Plate Carry 45/25
20 Calorie Bike
20 Double Unders (50 SIngles)
     Stagger the starting positions if needed to accomodate equipment

Bootcamp – Thursday – 04/27/17

BRING A FRIEND THURSDAY!
For Time:
400m Run
40 Goblet Squats 53/35
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 40/25

Bootcamp – Wednesday – 04/25/17

A. AMRAP 8:
200m Run
6 HSPU’s OR 3 Wall Walks OR 6 WTF’s
B. AMRAP 8:
8 Box Jump Overs 24/20
12 DB Snatch
C. AMRAP 8:
15 Med-ball Cleans
8 Knees To Elbows
   (Rest period btwn AMRAP’s is at Coaches Discretion)

Bootcamp – Tuesday – 04/25/17

A. 5 Sets, not for time:
10 HR Pushups
5-8 strict pullups/8-12 ring rows
B. 2 RFT: (25 min time cap)
50/40 Calorie row
40 KB Swings 53/35
30 SHLHP 70/53
20 Wallballs 20/14

Bootcamp – Monday – 04/24/17

A. 4 RFT:
Run 400m
25 DB Push-Press
25 Dubs / 50 singles
      – rest 1 min btwn rounds (self time)
             (post time and load used for DB’s)
– rest as needed
B. 4 sets Not for time:
20 ‘Unrboken’ Air squats
25 Abmat sit-ups

Bootcamp – Friday – 04/21/17

A. 40-30-20-10
Double Unders (2:1 singles)
Air Squats
B. AMRAP 15:
100m Farmers carry. 50/35-ish. DB or KB (dont drop bells…set them down)
15 Burpees
15 Calorie Bike
15 Calorie Row

Bootcamp – Thursday – 04/20/17

BRING A FRIEND THURSDAY
A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
    Run 200m after each round
        (post time and DB load)
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
      Rest 1 minute between sets

Bootcamp – Wednesday – 04/19/17

10 Rounds For Time:
10 Wallballs 20/14
8 SDHP’s 70/53
6 Burpees
      Cash out with 750m Row

Bootcamp – Tuesday – 04/18/17

A) 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
B) 4 Rounds For Time
18 Box Jump Overs 24/20
4 Wall Climbs (or 10 Walk The Floors)
400m Run

Bootcamp – Monday – 04/17/17

AMRAP 8:
10 DB Snatch 40/25
25 Double Unders (scale to 50 Singles)
10 HR Push-ups
B) AMRAP 8:
10 TTB
10 KB Swings 53/35 (Russian)
100m Sprint
C) AMRAP 8:
10 Abmat Sit-ups
10 Burpees
20 Single Arm OH DB Walking lunges (10 right / 10 left) 40/25
Rest 4 Minutes between AMRAPS
Page 1 of 6112345...102030...Last »

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