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

Archive for the Blog Category

Bootcamp – Monday – 08/10/15

A) EMOM 9:
8-10 Dips (scale to assisted dips or hr push-ups)
12-15 V-ups
15-20 Air Squats
B) AMRAP 12:
12 KB Swings 53/35
12 Box Jump Overs 24/20

WOD – Monday – 08/10/15

WOD – Monday – 08/10/15
A) Back Squat:
10, 8, 6 – 10, 8, 6 Building through the sets
(start at at least 50%)
 
B) AMRAP 12:
8 power cleans 155/115
15 wallballs 20/14

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

We are at the Beach!!!! 8AM at the south end of Delray by the Volleyball courts.

The box will be closed. See you there!

WOD – Friday – 08/07/15

WOD – Friday – 08/07/15
A) Snatch Complex:
Snatch DL + High Hang Snatch + Full Snatch
Build to moderate Single
B) High Hang Snatch Pull – 5 x 3
Use same ‘Moderate single’ weight as above for all 5 Sets.
C) For Time:
30 Thrusters 115/75
every time you drop the bar perform 10 Deadlifts
40 Hang Power Cleans 95/65
every time you drop the bar perform 10 jumping air squats
50 SDHP 75/55
every time you drop the bar, run 100m with med ball

Register for Boynton Beach Lift Off

Bootcamp – Friday – 08/07/15

A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 45 Second Plank Hold
B) HR Push-ups
30 sec on / 30 sec off x 5 sets – max reps
C) AMRAP 15:
9 SDHP 53/35
9 Burpee over Abmat
20 Overhead Plate Walking Lunges 35/25

IMPORTANT NOTE: Evening Bootcamp classes will be changing to 7pm on Monday the 17th. There will be no more 5p & 6p classes after that.

WOD – Thursday – 08/06/15

WOD – Thursday – 08/06/15
A) 3 Rounds NOT For Time:
1-2 Muscle-ups OR 3-4 Strict Pull-ups OR 5-7 Kipping OR 10-12 Ring Rows
3 Box Jumps to HIGH Box
400m Run – easy pace
100m Sled Push – walk it out….keep moving
 
B) 800m Run For Time
 
REST 8-12 Minutes
 
C) 2k Row For Time

Bootcamp – Thursday – 08/06/15

A) 1k Row For Time
B) For Time:
40 Abmat Sit-ups
30 Box Jump overs 24/20
20 Ring Rows
10 Walk The Floors
800m Run
10 Walk The Floors
20 Ring Rows
30 Box Jump overs 24/20
40 Abmat Sit-ups

WOD – Wednesday – 08/05/15

WOD – Wednesday – 08/05/15
4 Rounds For Time including rest – 42 Minute Cap
15 Power Snatch 75/55
200m Run
15 Wallball 20/14
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

Boynton Beach Lift Off 

 

Bootcamp – Wednesday – 08/05/15

4 Rounds For Time including rest – 42 Minute Cap
15 DB Snatch 40/25
200m Run
15 Wallball 20/14   (PM Classes do Alt. Jumping Lunges)
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

 

WOD – Tuesday – 08/04/15

WOD – Tuesday – 08/04/15
A) DB Row on a bench.
4 Sets of 10/each arm. – 2 second pause at the top.
*This upper body pulling ‘accessory’ exercise will help develope strength for those that do NOT
yet have pull-ups, and continue to build strength for those that DO.
B) 200m Farmer Carry. Go heavy, but limit to 2 drops
C) 4 Rounds For Time:
5 Wall Climbs (scale to 10 wtf’s)
10 Box Jumps 24/20 – step down
15 DB push press 40/25 – Use bar if not enough DB’s 95/65
30 Double Unders – (scale to 60 singles)

Register here for the Boynton Beach Lift Off

Page 4 of 74« First...23456...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