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A Rob Labar Gym
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Archive for the Bootcamp Category

Bootcamp – Tuesday – 02/09/16

A) 3 Rounds NOT For Time:
8-12 Pull-ups OR Ring Rows
4 Turkish Get-ups
B) 21-18-15-12-9
Wallballs 20/14
Perform 100m Farmer carry after each round 53/35

Bootcamp – Monday – 02/08/16

A) EMOM: 10 (Alt)
6 DB Press (4 second negative)
12 Hollow Rocks
B) 4 Rounds For Time:
12 KB Swings 53/35
9 HR Push-ups
400m Run

Bootcamp – Friday – 02/05/15

CHIPPER FRIDAY:
400m Run
10 Man Makers 40/25
20 Burpees
30 AbMat Sit-ups
40 Air Squats
500m Row (can be anytime during round)
40 Air Squats
30 AbMat Sit-ups
20 Burpees
10 Man Makers 40/25
400m Run

 

Bootcamp – Thursday – 02/04/15

A) EMOM 9: (alt)
7-10 TTB
3 Rope Planks
1 Box Walk Around (keep legs straight & hips high)
        (stagger starting movments for class)
B) 5 Rounds For Time:
5 Box Jump Overs 24/20     RX+ do 30/24
6 WTF’s (try not to bend legs)
7 Sand Bag Squats (outside preferably…due to sand)
8 Ring Rows (body should remain in tight plank position)
100m Sprint

Bootcamp – Wednesday – 02/03/16

A) 3 Rounds NOT For Time
4 Turkish Get-ups
8 Tire Flips (you may grab a partner or 2 if needed)
B) 21-15 9
Burpees
KB Snatch – choose weight
       1 Mile Run Cash out (sub for 1,600m row if physically UNABLE to run)

Bootcamp – Tuesday – 02/02/16

AMRAP 20:
8 box Jumps 24/20
8 SDHP’s 53/35
8 Knees to Elbows
200m Run
    (use chips to keep track of your rounds)

Bootcamp – Monday – 02/01/16

A) 3 Rounds NOT For Time:
12 Ring Rows
15 Russian Twists w/ medball
18 Air Squats
B) 21-18-15
Wallballs 20/14
Kettlebell Swings 53/35
Push-ups

Bootcamp – Friday – 01/29/16

2 Rounds For Time
800m Run
30 DB Snatch 40/25
30 Abmat Sit-ups
5 Rope Planks (any time during WOD)
30 Air Squats
5 Wall Climbs (Scale to 8 wtf’s)

Bootcamp – Thursday – 01/28/16

B) For Time:
30-20-10
KB swings; 53/35
goblet squats
HR pushups

Bootcamp – Wednesday – 01/27/16

5 Rounds For Time:
15 Wallballs 20/14
10 Burpees
5 Box Jump overs 24/20
100m Run
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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