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

Archive for the Blog Category

Bootcamp – Friday – 07/17/15

CHIPPER FRIDAY!!!
5 HSPU
10 Burpees
15 Pull Ups
20 Abmat Sit Ups
25 Box Jumps (24/20)
30 KBS (53/35) – American Swing
35 Mule Kicks
400m Run
35 Mule Kicks
30 KBS (53/35)
25 Box Jumps
20 Abmat Sit Ups
15 Pull Ups
10 Burpees
5 HSPU

WOD – Friday – 07/17/15

WOD – Friday – 07/17/15
A) Snatch
15 Mins to build to heavy single. Full snatch if possible
 
B) For Time: 8-1
Power Snatch 115/75
OHS 115/75 (scale to back squats or Front squats if needed)
Power Clean 115/75
   Do 40 Double Unders after each round (scale to 80 Singles)
       RX+ do 135/95

WOD – Thursday – 07/16/15

WOD – Thursday – 07/16/15
A) 2 x 800m Run – Every 6 Minutes
Record both times
 
B) Bench Press
10-8-6-4-2-1-1. Find 1 Rep-Max
 
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

Bootcamp – Thursday – 07/16/15

A) 2 x 800m Run – Every 6 Minutes
Record both times
B) DB Shoulder Press
7 x 3. Try to increase weight for each of the 7 sets of 3 reps
C) 10 Min Ladder: 2-4-6-8-10-12-14-etc…
Wallballs 20/14
Burpees

WOD – Wednesday – 07/15/15

WOD – Wednesday – 07/15/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 8-10 Dips
Min 2: 10-14 Cal row
Min 3: 8 Barbell Goodmornings – Add weight if desired
 
B) Snatch Grip Deadlifts
5 x 5. Pause at knee for 2 seconds. Increase load. Start at 65% of max Snatch
 
C) AMRAP 5:
9 DB Hang Squat Cleans 40/25
15 Abmat Sit-ups
 
REST 3 MINS
 
D) AMRAP 5:
15 KB Swings 70/53 – Russian
9 Box Jump Overs 24/20

Bootcamp – Wednesday – 07/15/15

A) EMOM 9: Alt (athletes may start in any order)
MIN 1: 8-10 giant tire jumps (try to use biggest tire!)
MIN 2: 200m Run (can scale to 100m)
MIN 3: 20 Air Squats
 
B) 200m burpee broad jump
 
C) 5 RFT
250m row*
12 TTB
12 Medball Cleans (20/14)
12 OH Medball walking lunges
rx+ do 500m row instead*

WOD – Tuesday – 07/14/15

WOD – Tuesday – 07/14/15
A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-10 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) Shoulder Press
4 x 3 Increasing. Start at 65%
C) 25-20-10
STO 115/75
Pull-ups
   RX+ Do 135/95 & C2B Pull-ups

Bootcamp – Tuesday – 07/14/15

A) EMOM 9: Alt (athletes may start in any order)
Min 1: 5-8 HSPU
Min 2: Max Dubs in 30 sec’s. (50 is goal)
Min 3: 8-12 Ring Rows
B) AMRAP 20:
12 HR Push-ups
10 Air Squats
8 Abmat Sit Ups
6 Ground to Overhead with plate 45/25
4 Burpees
200m run

Bootcamp – Monday – 07/13/15

A) 2 Rounds NOT for time:
15 KB Deadlifts 70/53
20 Wallballs 20/14
Not scoring….but the noted weights are simply a guide.
B) EMOM 10: Alternating
Min 1: 8-10 Goblet Squats 53/35
Min 2: 40 second plank hold
C) 21-15-9
Alternating Jumping Lunges
Knees To Elbows
100m farmer carry after each round – chose weight….heavy as possible

WOD – Monday – 07/13/15

WOD – Monday – 07/13/15
A) 2 Rounds NOT for time:
12-15 Deadlifts 40% of max
25 Wallballs
B) Back Squat
3 @ 70%, 3 @ 80%, 2 @ 90%, 10-12 @ 65+%
(add 5+ pounds from last week drop set)
C) 21-15-9
Front Rack Alternating Lunges 95/65
Knees To Elbows
   Cash out 400m Run
       RX+ go 115/75
Page 3 of 7012345...102030...Last »

Today’s WOD

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