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WOD – Tuesday – 01/19/16

WOD – Tuesday – 01/19/16
3 Sets of 8 Min AMRAPs, with 4 minutes rest between each AMRAP.
8 min amrap
run 200m
10 power clean + push jerk 95/65
10 box jumps; 24/20
Score 1 total rep count at end of all 3 workouts. (keep track)
The 200m run is worth 2 reps, and can earn 1 rep if halfway point is hit at end of clock.
(There are 22 reps per round)

Bootcamp – Tuesday – 01/19/16

A) AMRAP 8:
8 kettlebell swings 53/35
20 Double unders (scale to 40 singles)
B) AMRAP 8:
4 Man Makers 40/25
100m Run
C) AMRAP 8:
8 Ring Rows
8 Burpees
REST 4 Minutes between each AMRAP

WOD – Monday – 01/18/16

WOD – Monday – 01/18/16
A) Front Squats
4 sets @ 33×1 tempo, x 4-5 reps; building from 65%
B) Teams of 2:
10 RFT
12 thrusters; 75/55
12 bar facing burpees
run 100m
partners switch each round; each partner must complete full round
Cool Down: 10-15 min airdyne/row + some rolling out of quads

Lurong Challenge starts today! If you haven’t signed up, do it now! CLICK HERE

Bootcamp – Monday – 01/18/16

A) 3 Rounds NOT For Time (any order)
10 Air Squats
2 Rope Planks
20 Mountain Climbers
B) 10-8-6-4-2-4-6-8-10
Goblet Squats 53/35
Knees to Elbows
    Run 400m after the ‘2’ round

Bootcamp – Friday – 01/15/16

3 Rounds NOT For Time:
4 Turkish Get-ups
20m Broad Jumps
10 Rounds For TIme:
10 Wallballs
100m Sprint

Wodapalooza this weekend!

Lurong Living Nutrition Challenge starts Monday!

WOD – Friday – 01/15/16

AMRAP 23:
9 Pull-ups
15 Power snatch 95/65
21 Burpees-over-bar
       RX+ = C2B & 135/95
               OUCH!

Please NOTE We are closed on Sunday for WODAPALOOZA

Bootcamp – Thursday – 01/14/16

4 RFT
run 800m
21 Russian twists (with medball)
12 Box step ups

WOD – Thursday – 01/14/16

4 RFT
run 800m
21 abmat situps*
12 Calorie Row*
     *you can do movements in either order to accommodate rower.

Bootcamp – Wednesday – 01/13/16

EMOM 10: (alternating)
8-10 Pull-ups (may scale to jumping pull-ups or ring rows)
10-12 Push-ups
B) 21-15-9
DB Snatch 40/25 (alternate hands)
burpees

Lurong Nutrition Challenge

WOD – Wednesday – 01/13/16

A. RDL @ 41×1. Reps=12-10-8-6; building each set
B) For Time:
50 wallballs 20/14
20 pushup (hand release)
40 thrusters; 95/65 (RX+=115/75)
15 pushups
30 front squat 115/75 (RX+=135/95)
10 pushup
20 squat clean; 135/95 (RX+=155/115)
5 pushup
Row 25 calories
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Today’s WOD

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