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A Rob Labar Gym
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Bootcamp – Tuesday – 11/29/16

A. 3 Sets NOT for Time:
5-7 HSPU / 2 Wall Climbs / :20 sec HS Hold / 1 Box Walk Around / 5 Walk The Floors (pick one)
12 Wallballs
15 Hollow Rocks
B. 4 Rounds For Time:
15 Medball Thrusters 20/14 (full range of motion please)
20 Abmat Sit-ups
400m Run

WOD – Tuesday – 11/29/16

A. Push Press: 5-3-1 5-3-1. 2nd wave heavier than first. All sets tough.
(Heavy single should not be max)
B. For Time:
20 Deadlifts
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
20 Deadlifts
       (Barbell weight stays same for all movement. Rx = 135/95)

WOD – Monday – 11/28/16

10am-saturday-class
A. 5 Sets. Backsquats x4 reps @80%;
(if you do not know your 1rm but were here last Monday, use same weight performed on last Monday’s sets)
B. 3 RFT
50 Air squats
14 Pull-ups
14 Push-ups
10 Hang Power Cleans 135/95
RX+ option:
3 RFT
50 Air squats
7 Muscle ups (guys) – 5 muscle ups (ladies)
10 Hang Power Cleans 135/95

Bootcamp – Monday – 11/28/16

A. AMRAP 12:
8 Ring Rows
10 HR Push-ups
12 Reverse lunges
B. 21-15-9-3
Kettlebell swings – Russian – 53/35
burpees
   100m OH Kettlebell Carry. (50m right hand / 50m left hand) – After each round

WOD – Friday – 11/25/16

thanksgiving-fat-guy

Class times will be at 9am & 10am only.

A. Snatch-Grip DL x3 reps + Hang Snatch x2 reps + Snatch.
(You can drop after 2nd Hang Snatch)
B. AMRAP 12:
40 Double Unders (100 Singles)
20 Wallballs 20/14
10 Deadlifts 225/155

Bootcamp – Friday – 11/25/16

Class time will be 11am Only.

For Time:
800m Run
20 Box Jump Overs
40 Calori Assault Bike
20 Burpees
40 Calorie Row
20 Abmat Sit-ups
800m Run

Happy Thanksgiving!

thanksgiving-turkey-weightlifter

We are closed for Thanksgiving, and will have limited schedule on Friday…

Friday class times are:

9&10am CF

11am BC

WOD – Wednesday – 11/23/16

Please note that we will be closed Thursday, and will have class at 9&10am on Friday.

HOLIDAY SCHEDULE

AMRAP 16:
10 Calorie Assault Bike
10 HSPU/ WTF
10 Box jump overs 24/20
10 Squat cleans 185/115

Bootcamp – Wednesday – 11/23/16

We will be closed on Thursday, and will have Bootcamp at 11am on Friday. Holiday Hours

AMRAP 20:
8 DB Hang Squat Cleans
10 Pull-ups or Ring Rows
100m SB Carry
150m Row

WOD – Tuesday – 11/22/16

4 Sets:
A1. Push press x3-5 reps.
A2. Supinated grip strict pullup x3-6 reps. (bands ok for scaling)
Rest 1 minute between movements.
B. For Time:
27-21-15-9-3
Burpees
Toes To Bar
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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