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WOD – Monday – 04/11/16

A) 4 Rounds NOT For Time:
100m run
8 hang muscle snatch (empty bar)
8 jumping back squat (empty bar)
B. Front squat: 10, 8, 6, 4, 2.
Start light, end on tough double
C) 2 Rounds For Time:
21 calorie row
21 t2b
21 power snatch 75

Bootcamp – Monday – 04/11/16

A) 3 rounds (NFT)
1 rope climb (2 planks)
10 steps walking lunges
12 KBS (35/25)
6 HR push ups (to box if nec.)
20m bear crawl
B) 6 min AMRAP
7 Pull Ups
12 Goblet Squats (53/35)
      Rest 2 minutes
C) 6 min AMRAP
7 Burpees
12 KBS (53/35)
    Rest 2 minutes
D) For Time:
25 d/u (scale 50 singles)
800m Run (scale to 400m)
25 d/u (scale 50 singles)

Bootcamp – Friday – 04/08/16

7 Rounds For Time
10 DB Hang Cleans 40/25
10 Box Jump Overs 24/20
100m SB Run

WOD – Friday – 04/08/16

WOD – Friday – 04/08/16
For Time:
21-15-9
Wallball 20/14
Deadlifts 225/155
Burpees

WOD – Thursday – 04/07/16

Endurance Day Thursday!!
3 Rounds For Time:
1,000m Row
– rest 2 min
400m Run
– rest 2 mn

Bootcamp – Thursday – 04/07/16

A) Warm-up… 1 Mile Run…. NOT For Time.*
B) 5 Rounds For Time:
10 Burpees
15 Plate Ground To Overhead 45/25
20 Double Unders or 50 Singles
Rest 30 Seconds between Rounds
*Newbies can scale to 800m Run if needed

WOD – Wednesday – 04/06/16

WOD – Wednesday – 04/06/16
A. Warmup…7 Minutes at an easy pace:
:30 sec plank hold
5 BTN strict press; empty bar
5 target squat jumps; choose a moderately challenging target to touch each jump
B. Push press; 5, 4, 3, 2, 1 Building each set.
C) 10 RFT
10 push press 95/65
15 abmat situps
10 goblet squats 53/35

Bootcamp – Wednesday – 04/06/16

4 Rounds For Time:
25 Wallballs 20/14
15 KB Dead Lift 70/53
400m Run
    At any time during the WOD, stop and perform a 1,000m Row.

WOD – Tuesday – 04/05/16

A) 3 Sets NOT For Time:
SPRINT 50M; walk back
Bear crawl 50m
3 strict pullups or 6 ring rows
B. Power Clean – Build to 1 Rep-max
C) 5 RFT
5 Power cleans. Use 85% of Max for the day
7 Box jumps; 30/24
100m Run
2 rope climbs
– rest as needed
COOL DOWN with 10 min EASY run/bike/row

Bootcamp – Tuesday – 04/05/16

A) 3 Rounds NOT For Time:
2 Rope planks
30 sec HandStand Hold / or 8-10 HR Push-ups
3-5 Box Jumps…Test the height. Step down is fine.
B) AMRAP 15:
10 KB Swings 53/35
10 Abmat Sit-ups (Sit all the way up…not a crunch)
10 Ring Rows
100m Run
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Today’s WOD

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West Palm Beach, FL 33401
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