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A Rob Labar Gym
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Archive for the Bootcamp Category

Bootcamp – Monday – 06/27/16

A) 3 Rounds NOT For Time:
15 Russian Twists with medball
20 Air Squats
2 Wall Climbs or 5 WTF’s
B) AMRAP 18:
12 Wallball 20/14
12 DB Snatch 40/25 (6/6)
200m Run
     (Use Poker chips to keep track of score)

Bootcamp – Friday – 06/24/16

A) 3 Rounds NOT For Time:
5 Tire Flips (with a partner)
2 Turkish Gettups
:30 seconds of Double Unders (or DUB practice)
B) 3 Rounds For Time:
10 DB Hang Clean & Jerks
12 Knees To Elbows
14 HR Push-ups
100m Run

Bootcamp – Thursday – 06/23/16

4 Rounds For Time:
15 Box Jumps 24/20
Run 400m
15 Goblet Squats 53/35
– rest 3 min bet sets

Bootcamp – Wednesday – 06/22/16

A) EMOM 12:
:30 Double Under (practice)
:30 Dips (use bands or place feet on floor to scale)
:30 Bar Hang
B) 4 Rounds For Time”
21 Wallballs 20/14
15 Lateral Abmat hops
9 Burpees
100m Farmers Carry 53/35-ish (use kettlebells or dumbells)

Bootcamp – Tuesday – 06/21/16

A) 2 Rounds NOT For Time:
3 Rope Planks
20 Hollow Rocks
5 Burpee Broad Jumps
B) AMRAP 15:
2 Wall Climbs (scale to 4 WTF’s)
12 Alternating Jumping Lunges
12 Kettlebell Swings 53/35 – Russian Swings
12 AbMat Sit-ups

Bootcamp – Monday – 06/20/16

A) Shuttle Sprints: 5 Sets
10 reps x 10m shuttle sprints. 1-hand touch on the ground.
Rest 1 Minute between sets (1 minute after last person is done)
      Do not post score, but treat this like a race.
B) 14-12-10-8-6-4-2
Pullups
DB Box Step ups. 24/20″. Choose weight.
     Do 100m SB Carry after each round

Bootcamp – Friday – 06/17/16

A) 3 Rounds NOT For Time:
12 Walking Lunges
25m Bear Crawl
12 Jumping Pull-ups
B) 21-15-9-6
Jumping Squats
Ring Rows / Burpees (alternate rounds)
    100m OH Plate Carry after each round 45/25

Bootcamp – Thursday – 06/16/16

A) EMOM 12: (alt)
10 Cal Row
2 Rope Planks
12 Hollow Rocks
B) AMRAP 18:
8 TTB
8 Box Jumps 24/20
8 SDHP 53/35
200m Run

Bootcamp – Wednesday – 06/15/16

A) For Time:
100 Wallballs 20/14 (Full Squat)
B) 2 Rounds For Time:
800m Run
24 DB Snatch 40/25
8 Walk The Floors

Bootcamp – Tuesday – 06/14/16

6 Rounds For Time:
10 Burpees
10 Pull-ups
20 Abmat Situps
20 Alt. Jumping Lunges
100m Farmers Carry 53/35
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Today’s WOD

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