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

Archive for the Bootcamp Category

Bootcamp – Tuesday – 07/28/15

A) 2 EMOM 8: (alt)
Min 1: 10 Goblet Squats 53/50
Min 2: 1-2 Box Walk arounds
B) AMRAP 5:
16 Alternating Reverse Lunges
8 Pull-ups
REST 3 MINUTES
C) AMRAP 5:
100m Run
8 Burpees to target (approx 6″ overhead)
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
15 Supermans

Bootcamp – Monday – 07/27/15

A) EMOM 9: (alt)
Min 1: 10 Floor wipes – Lay on back. Hands out to side for balance. feet stay close to ground.
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) 2 Rounds For Time:
400m Run
20 KB Swings 53/50 – Russian Swing
C) 21-15-9
SDHP 53/35 (Kettlebell)
Burpees
   Cash out with 75 AbMat Situps

Bootcamp – Friday – 07/24/15

A) Gymnastics Practice: 10-15 minutes
Kipping, HS Holds/push-ups, forward rolls
B) For Time:
10 MedBall Cleans 20/14
12 Burpees
14 Pull-ups
16 DB Snatch 40/25
18 Alt Jumping Lunges
20 MAN MAKERS 40/25
18 Alt Jumping Lunges
16 DB Snatch 40/25
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Burpees
10 MedBall Cleans 20/14

Bootcamp – Thursday – 07/23/15

ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

Bootcamp – Wednesday – 07/22/15

Happy Birthday Aline!

 

A) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)
 
REST AS NEEDED
 
B) AMRAP 10:
10 Goblet Squats
10 Push-ups
100m Run

Bootcamp – Tuesday – 07/21/15

A) 1 Round NOT For Time: (any order)
100m Sled push – chose weight (approx 90/45)
20 Plate Ground to OH – chose weight
500m Row
B) EMOM 9: alternating
min 1: 12-16 hollow rocks
min 2: 20-40 Double Unders
min 3: 1-2 Box Walk Arounds.
C) AMRAP 9:
16 DB Snatch 40/25
10 Touch burpees (touch pull-up bar overhead…aprrox 6″)

Bootcamp – Monday – 07/20/15

A) EMOM 9:
Min 1: 4-5 Wall Climbs or 8-10 Walk The Floors
Min 2: 30 Second plank hold
Min 3: 30 Seconds of Abmat Sit-ups
 
B) 6 Rounds For Time:
10 pull-ups
12 push-ups (all the way down, all the way up….lock out)
14 Squats
200m SPRINT
Rest 1 minute Between Rounds.
     (coaches, use lane cones in boynton to avoid collision at garage door)
         OR- Maybe go out the little door and in the big door

Bootcamp – Friday – 07/17/15

CHIPPER FRIDAY!!!
5 HSPU
10 Burpees
15 Pull Ups
20 Abmat Sit Ups
25 Box Jumps (24/20)
30 KBS (53/35) – American Swing
35 Mule Kicks
400m Run
35 Mule Kicks
30 KBS (53/35)
25 Box Jumps
20 Abmat Sit Ups
15 Pull Ups
10 Burpees
5 HSPU

Bootcamp – Thursday – 07/16/15

A) 2 x 800m Run – Every 6 Minutes
Record both times
B) DB Shoulder Press
7 x 3. Try to increase weight for each of the 7 sets of 3 reps
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

Bootcamp – Wednesday – 07/15/15

A) EMOM 9: Alt (athletes may start in any order)
MIN 1: 8-10 giant tire jumps (try to use biggest tire!)
MIN 2: 200m Run (can scale to 100m)
MIN 3: 20 Air Squats
 
B) 200m burpee broad jump
 
C) 5 RFT
250m row*
12 TTB
12 Medball Cleans (20/14)
12 OH Medball walking lunges
rx+ do 500m row instead*
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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