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A Rob Labar Gym
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Archive for the Bootcamp Category

Bootcamp – Monday – 03/27/17

8 Rounds For Time: (24 Minute Time Cap)
200m Run
20 Air Squats
12 KB Swings
*Post time and weight used for kb.
If unable to make time cap, score will be 24:00 + # of reps not finished.
(run will count as 1 rep). If you finish exactly 7 rounds, score will be 24:33

Bootcamp – Friday – 03/24/17

A. EMOM 12: (alt)
:30 Bike (try to stay consistent or increase calories each set)
8-10 Dips
:30 Double Unders (or Dub practice)
B. AMRAP 12:
16 Alternating Jumping Lunges
9 Toes To Bar
100m Run

Bootcamp – Thursday – 03/23/17

BRING A FRIEND THURSDAY

AMRAP 25:
10 Goblet Squats w/DB
10 OH DB Walking Lunges (5 right hand / 5 Left Hand)
100m Run
20 Mountain Climbers
10 Pull-ups
10 Ground To Overhead w/Bumper Plate 35/25
100m Run
         (use same DB for squats and lunges. Post time and load)

Bootcamp – Wednesday – 03/22/17

A. 3 Rounds NOT For Time:
10 Cal Bike
10 Cal Row
10 Ring Rows
B) 3 Rounds for time:
36 WBS
400m run
18 Burpees over Abmat
**** 25:00 CAP****

Bootcamp – Tuesday – 03/21/17

A. 21-15-9
Box Jump Overs 24/20
Kettle Bell Swings
Abmat Sit-ups
Into:
15-12-9
Jumping Squats
HR Push-ups
     Cash out with 1,000m Row

Bootcamp – Monday – 03/20/17

For time:
1 mile run (scale to 800m run or 1500m Row)
30 Ring rows
30 Sit-ups
60 Dubs / 120 singles
– rest 5 min   (self time)
21 Alt. DB snatch
3 Wall climbs / 6 WTF’s
18 Alt. DB snatch
3 Wall climbs / 6 WTF’s
15 Alt. DB snatch
3 Wall climbs / 6 WTF’s
12 Alt. DB snatch
3 Wall climbs / 6 WTF’s
9 Alt. DB snatch
3 Wall climbs / 6 WTF’s

Bootcamp – Friday – 03/17/17

AMRAP 20:
16 DB Walking Lunges
8 DB Power Cleans
8 Calories on Bike
8 TTB
100m Run
      *Post Time and Load used

Bootcamp – Thursday – 03/16/17

7 rounds, one round every 4:00
Run 400m
10 Ab-Mat Sit-ups
** slowest round is your score
**If you skip a round, an example score could be “3:05 – skipped 1”

Bootcamp – Wednesday – 03/15/17

AMRAP 20:
10 Box Jumps 24/20
10 Pull-ups
10 Walking Lunges
2 Wall Climbs (or 4 Walk The Floors)
100m Run

Bootcamp – Tuesday – 03/14/17

A. 3 Sets NOT For Time: (any order)
15/12 Calorie Bike
8-10 Dips
8-10 Toes To Bar
B. 4 Rounds For Time:
30 Double Unders (scale to 75 Singles)
16 Jumping Squats
12 DB Snatches
8 Burpees
      *Post Time and Load for DB’s (think big)
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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