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WOD – Friday – 08/12/16

For Time:
20 Backsquats 115/95
20 Pullups
20 Shoulder 2 overhead
20 Pullups
20 Front squats
20 Pullups
20 Shoulder 2 overhead
(RX+ C2B & 135/95)

Bootcamp – Friday – 08/12/16

AMRAP 25:
2 Wall climbs (or 4 Walk The Floors)
12 KB Swings
14 Wallballs
20 Mountain Climbers
100m Sandbag Carry
**This is a 25 minute workout, not a 5 minute workout. Pace yourselves accordingly.

WOD – Thursday – 08/11/16

Teams of 2: (each partner does a complete round then switches)
14 rounds (7 each)
Row 250m
15 wallball
Run 100m
— non working partner must hold a KB 53/35, while partner is working

Bootcamp – Thursday – 08/11/16

A) 3 Rounds NOT For Time:
3 Rope Planks (or 1 Rope Climb if able)
10 Dips
15 Kip-Tacs on pull-up bar
B) 21-15-9
Toes To Bar
Burpees
 – Run 200m after each round

Bootcamp – Wednesday – 08/10/16

4 Rounds For Time:
10 Box Jump Overs 24/20
12 Push-ups
14 V-Ups
16 DB Snatch
18 Calorie Row
   *if rower is full, jump on a bike instead

WOD – Wednesday – 08/10/16

A) Snatch Practice:
Snatch from power position. (bar in hip). Use light to moderate weight. Focus on form.
Advanced athletes may build to heavy single….from the hip
B) 4 RFT
12 Power snatch 115/75
12 T2b
12 HSPU
12 Burpees

WOD – Tuesday – 08/09/16

A) 4 sets: NOT For Time
Front squat x12 reps, from floor. You choose weight. Should be done UB
Muscle-ups x2-4 reps OR pullup x6-12 reps
Box jump x5 reps 30/24
     Perform 1 Set every 2 minutes (scale accordingly)
B) 3 Sets:
Row x1 min for max calories. Each set will scored separately
— Rest 3+ minutes btwn sets, but coach will use discression to keep class moving.
HARD EFFORTS

Bootcamp – Tuesday – 08/09/16

A) Tabata: Rotating (8 Mins total)
Sit-ups
Push-ups
Squats
Lateral Abmat Hops
B) 2 Rounds For Time:
20 Burpees
40 Wallball 20/14
800m Run

WOD – Monday – 08/08/16

A) Push press. Build to max
 
B) For Time:
10-8-6-4-2
Thrusters; 95/65 (RX+ 135/95)
Burpee over bar
– immediately into…
20 Calorie row
10 Clean and Jerk. (Same weight as thrusters)
20 Front squats

Bootcamp – Monday – 08/08/16

A) 3 Sets NOT For Time:
5 HSPU, OR :30 HS Hold, OR 1 Box Walk Around
15 Hollow Body Rocks*
10 Ring Rows
*Let feet control the movements while the body follows, and maintains hollow body position
B) AMRAP 15:
5 Man Makers 40/25 – ish
30 Double Unders or 60 Single Unders
5 Pull-ups (or 10 Jumping Pull-ups)
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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