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

Archive for the Bootcamp Category

Bootcamp – Friday – 02/27/17

3 Rounds For Time:
200m Run
20 Walking Lunges
20 Calorie Row
20 Abmat Sit-ups
20 HR Push-ups
20 KB Swings 53/35
20/15 Calorie Bike

Bootcamp – Thursday – 02/23/17

AMRAP 20:
12 Box Jumps 24/20 (show control at top)
12 Med-ball Cleans 20/14
12 Double Unders / 24 Singles
12 Pull-ups

Bootcamp – Wednesday – 02/22/17

A. 3 Sets Not For Time:
8-10 Toes To Bar
8-10 Dips
10 Walking Lunges
30-20-10
Wallballs 20/14
DB Snatch 40/25
Ab-Mat Sit-ups
     Run 400m after each Round

Bootcamp – Tuesday – 02/21/17

5 Rounds For Time, with 1 minute rest between rounds:
500/400m Row
20 Air Squats
10 Pull-ups
100m Single-arm Farmers Carry 53/35. (50m Right / 50m Left)
       *Coaches, you can switch the order from top to bottom to accomodate rowers)

Bootcamp – Monday – 02/20/17

10 Rounds For Time:
5 Burpee Box Jump Overs 24/20
10 KB Swings 53/35
200m Run

Bootcamp – Friday – 02/17/17

6 Rounds For Time: (26 Minute Cap)
14 Kb Swings 53/35 – Russian
13 Sit-ups
12 Burpees over Ab-mat
11 Calorie Assault bike (any time during round)
10 x 10m Sprint

Bootcamp – Thursday – 02/16/17

5 Sets. One set every 5 minutes
15 SDHP 53/35
Run 200m
15 TTB or Knees to Elbows
** score is slowest & fastest round
(athletes keep track of time each round)

Bootcamp – Wednesday – 02/15/17

For Time:
     Buy in with 800m Run, then…
21-15-9-6-3
Wallball 20/14
Abmat Sit-ups
Ring Rows
     Cash out with 50 Double unders or 100 Singles

Bootcamp – Tuesday – 02/14/17

For Time:
     Buy in with 500m Row, then…
10-1:
Box Jump Overs 24/20
Kettlebell Swings 53/35 – Russian swing
HR Push-ups
     Cash out with 40/30 Calorie Bike

Bootcamp – Monday – 02/13/17

A) 3 Rounds NOT For Time:
12 Hollow Rocks
10 Supermans (Arch-body’s)
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB or Knees to Elbows (scale to hanging knee raises)
Page 1 of 5612345...102030...Last »

Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
    Read more

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