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

Archive for the Bootcamp Category

Bootcamp – Tuesday – 01/17/17

5 Rounds For Time:
10 Box Jump Overs 24/20
10 Knees To Elbows
100m Farmer Carry 50ish / 35ish (DB or KB)
200m run

Bootcamp – Monday – 01/16/17

Happy Martin Luther King Day.

 

For Time: 1-10, Run 400m, 10-1
Kettlebell Swings 53/35 – Russian Swing
Burpee

Bootcamp – Friday – 01/13/17

A. 3 Rounds NOT For Time:
60 seconds on Bike – moderate to hard
15 HR Push-ups
Rest 1 Minute between rounds
B. 3 Rounds For Time:
400m Run
40 Air Squats
40 Cal Row

Bootcamp – Thursday – 01/12/17

BRING A FRIEND THURSDAY
20 Minute Ladder: 2-4-6-8-10 etc….
Box Jumps 24/20
HR Push-ups
KB Swings

Bootcamp – Wednesday – 01/11/17

Please sign in to class. Ask your coach for assistance if needed.

A. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 Pull-ups
– Rest as needed
B. 3 Rounds For Time:
20 Wallballs
15 Burpees
10 TTB

Bootcamp – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 4 Rounds For Time:
400m Run (scale to 200m Run if needed)
20 SDHP’s 53/35
25 Double Unders (scale to 50 singles)
B. On your own…..Accumulate 75 (at your pace)
Sit-ups or V-ups or Hollow Rocks

Bootcamp – Monday – 01/09/17

A. Supinated Grip Strict Pull-ups (aka chin ups)
5 sets of 5 reps. (use a band if needed…no kipping)
B. AMRAP 18
200m Run
5 Burpee Box Jump Overs 24/20
20 Walking Lunges
5 HSPU or 10 DB Push-press

Bootcamp – Friday – 01/06/17

5 Rounds For Time: (Rest 1 Minute between Rounds….self time)
15 wallball 20/14
10 Pull-ups
15 KB Swing – Russian – 53/35
10 Burpees
30 Dubs/ 60 singles

Bootcamp – Thursday – 01/05/17

BRING A FRIEND THURSDAY!
For Time:
400m Run
40 Box Jumps 24/20
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

Bootcamp – Wednesday – 01/04/17

A. For Time:
Buy in with 30/20 calories on Assault Bike
Then, 10 rounds of:
100m Run
10 DB Thrusters
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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