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A Rob Labar Gym
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Archive for the Bootcamp Category

Bootcamp – Friday – 04/29/16

New Evening Bootcamp Schedule…6PM & 7PM starting May 2nd.

A) 20-15-10-5 Reps For Time:
Box Jump Overs 24/20
Wallballs 20/14
Pull-ups
B) For Time:
800m Run OR 1 Mile Run (depending on fitness level / ability)

Bootcamp – Thursday – 04/28/16

Evening Schedule Change…CLICK HERE

A) EMOM 15: (Alt.)
8 Alt. DB Snatch 40/25
Row 10/8 Calories
3 Rope – Descending/Ascending Planks
B) AMRAP 6:
5 Burpees over Abmat (no clap at the top)
10 Abmat Sit-ups
100m Sprint
***This needs to be fast

Bootcamp – Wednesday – 04/27/16

Reminder that the evening Bootcamp classes will be at 6pm & 7pm (instead of 7pm & 8pm) starting Monday, May 2nd.

AMRAP 25:
20 Medball thrusters 20/14
12 knees To Elbow (rx needs to make contact)
400m Run
If you have more than a minute remaining on clock, go for the run. If less…then stay.

Bootcamp – Tuesday – 04/26/16

A) EMOM 12: (alt)
2 wall climbs OR 1 box walk around (keep legs straight and butt high) OR 4 WTF’s
:30 Row Hard
10-15 Hollow Rocks (if you’re good at them….do 15)
B) AMRAP 14:
8 HR Push-ups
10 Box Jump overs 24/20
15 Russian Twists with Medball 20/14

Bootcamp – Monday – 04/25/16

A) Tabata Squats:
8 sets (4 Minutes total) :20 on / :10 off
Keep running total of squats in you head. Your coach will tell you when to start and stop
B) 5 Rounds For Time:
8 KB Swings 53/35
8 Burpees
8 Goblet Squats
200m Run

*******Bootcamp Evening Schedule Change. CLICK HERE

Bootcamp – Friday – 04/22/16

3 Rounds For Time:
21 DB Snatch 40/25
15 TTB
9 HR Push-ups
800m Run

 

Bootcamp – Thursday – 04/21/16

2 Rounds For Time:
1000m Row*
30 Burpee Box Jump Overs 24/20
30 KB Swings 53/35
30 Lateral Abmat hops (both feet jump and land together)
     *Stagger starting point of movements if needed to accomodate rowers

Bootcamp – Wednesday – 04/20/16

A) 2 Rounds NOT For Time:
25m Bear Crawl
25m Duck Walk
3 Wall Climbs or 6 WTF’s
B) 21-15-9
Wallball 20/14
DB Snatch 40/25
Cash Out with 800m Run

Bootcamp – Tuesday – 04/19/16

AMRAP 25:
20 Dubs / 50 Singles
15 KB Swings 53/35
10 HR Push-ups
15 Abmat Situps
200m Run

Bootcamp – Monday – 04/18/16

A) 3 Rounds NOT For Time:
8 – 10 Dips
12-15 Hollow Rocks
18 Jumping Squats
B) 4 Rounds For Time:
10 Pull-ups (scale to ring rows)
10 Box Jumps 24/20
10 Burpees to 45# plate
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Today’s WOD

  • Charity WOD Today!
    Charity WOD Today!
    April 30, 2016 by
    This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship...
    Read more

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