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

Archive for the Blog Category

Bootcamp – Tuesday – 12/20/16

A) Warm up: (NOT For Time)
Climb the ladder, 1-8
Burpee/Wall Ball (1 Burpee / 1 WB. 2 Burpees / 2 WB…. 8 / 8)
B) 3 RFT:
25 Box Jumps (24/20)
15 K2E
5 Man Makers (40/25)
200m Run
Cookie: Accumulate 3 Minutes of plank

WOD – Monday – 12/19/16

A. 3 sets. Backsquat x8 reps @70%. Heavier than last week
B. 4 RFT
10 Pull-ups
10 Power Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps
RX+
4 RFT
5/4 Muscle ups
10 Squat Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps

Bootcamp – Monday – 12/19/16

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
C. NOT For Time:
50 Hollow Rocks (or V-ups) + 50 Arch Body Rocks (Superman Rocks)

Bootcamp – Friday – 12/16/16

AMRAP 30:
200m Run
2 Wallclimbs
200m Row
20 Med-ball Cleans

WOD – Friday – 12/16/16

Rob on Floor

A quick reminder that there will NOT BE CLASSES TOMORROW, because of the BlackSheep Throwdown. All are encouraged to come and support. The event starts at 9am on Saturday.

A. 6 sets. One set every 2:00.
Hang snatch x5 reps. Start light and build throughout sets.
B. 3 RFT:
15 Calorie ASSault Bike
20 Pull-ups (RX+ c2b)
25 Wallballs

WOD – Thursday – 12/15/16

row_bike_run-image
BRING A FRIEND THURSDAY!
For Time:
30 Calorie ROW
400m RUN
20 Calorie BIKE
20 Calorie ROW
200m RUN
10 Calorie BIKE
10 Calorie ROW

Bootcamp – Thursday – 12/15/16

BRING A FRIEND THURSDAY!
A. 3 Rounds NOT For Time:
1 Box Walk Around
20 Hollow Rocks
:30 second Superman hold
B. 4 Rounds For Time:
400m Run
15 DB Thrusters
15 Knees To Elbows
     Post time and load used for thrusters

WOD – Wednesday – 12/14/16

aftermath-from-class

Reminder that there is no class on Saturday, due to the BLACKSHEEP THROWDOWN

A. Not For Time: (look to increase load from last week)
15-12-9 (One set every 2:00)
Front squat (from floor, and UNBROKEN)
      Choose 1 weight and keep that weight through the 3 sets.
B. For Time:
10-9-8-7-6-5-4-3-2-1- Hang power cleans
    immediately into…
10-9-8-7-6-5-4-3-2-1- Shoulder 2 overhead
Ubroken reps on each set. Rest accordingly between sets.

Bootcamp – Wednesday – 12/14/16

A. EMOM 12:
2 Turkish Getups
8-12 Ring Rows
20 Air Squats
B. AMRAP 15:
12 DB Snatch 40/25
16 Walking Lunges
20 Double Unders (50 singles)

WOD – Tuesday – 12/13/16

For Time:
21-18-15-12-9-6-3
Backsquat 135/95 (RX+ do OHS)
Burpee over the bar
     -cash out 500m row
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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