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A Rob Labar Gym
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WOD – Wednesday – 07/29/15

WOD – Wednesday – 07/29/15
A) Power Clean Complex:
Pull to power position and pause for 2 seconds, then drop and perform 1 power clean
6 sets, approx 90 seconds rest between sets. Start arounds 65% of max power clean
B) 2 Rounds NOT For Time:
4 Turkish Gett-ups
10-15 Dips
15 Hollow Rocks
C) 4 Rounds For Time:
1 Rope Climbs (any time during round)
7 HSPU
9 Hang power cleans 115/75
11 TTB
RX+ Do Legless rope, 155/105 hang cleans, & 6″ Deficit HSPU

 

Kids / Teens Classes start Monday August 3rd

Bootcamp – Tuesday – 07/28/15

A) 2 EMOM 8: (alt)
Min 1: 10 Goblet Squats 53/50
Min 2: 1-2 Box Walk arounds
B) AMRAP 5:
16 Alternating Reverse Lunges
8 Pull-ups
REST 3 MINUTES
C) AMRAP 5:
250m Row
8 Burpees over Erg.
Coaches, Athletes will need adequate space between rowers to allow for burpees
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
10 DB Snatch 40/25

WOD – Tuesday – 07/28/15

WOD – Tuesday – 07/28/15
A) Thruster.
Find 1-rep max from the rack
B) AMRAP 5:
8 Thrusters 95/65
8 Pull-ups
RX+ do 115/75 & C2B
REST 3 MINUTES
C) AMRAP 5:
250m Row
8 Burpees over Erg.
Coaches, Athletes will need adequate space between rowers to allow for burpees
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
10 DB Snatch 40/25
RX+ use 80/50

Bootcamp – Monday – 07/27/15

A) EMOM 9: (alt)
Min 1: 10 Floor wipes – Lay on back. Hands out to side for balance. feet stay close to ground.
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) 2 Rounds For Time:
400m Run
20 KB Swings 53/50 – Russian Swing
C) 21-15-9
SDHP 53/35 (Kettlebell)
Burpees
Cash out with 75 AbMat Situps

WOD – Monday – 07/27/15

WOD – Monday – 07/27/15
A) EMOM 9: (alt)
Min 1: 10 Floor wipes – with barbell (no more than 95/65)
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) Deadlift Progression:
2 x 8 Snatch Grip Deadlifts (start at 80% of max snatch)
2 x 8 Sumo Deadlifts
2 x 8 Clean Girp Deadlifts (regular)
     Increase weight for each of the 6 sets. Finish around 75-80% of max deadlift
C) 21-15-9
SDHP 95/65 (barbell)
Burpee over bar
    Cash out with 100 Double Unders or 200 Single jumps

WOD – Friday – 07/24/15

WOD – Friday – 07/24/15
A) Kipping pull-up / MU Practice – 10-15 minutes
This is time to either work on your gymnastic kip on the bar, or your kipping or butterfly pull-up
or your ring or bar muscle up with assistance from your coaches.
 
B) For Time:
10 HSPU (scale to DB Press)
12 Box Jump Overs 24/20
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
16 KB Snatch 53/35
18 Burpees
20 Clean & Jerks 135/95 (RX+ do 155/105)
18 Burpees
16 KB Snatch 53/35
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Box Jump Overs 24/20
10 HSPU (scale to DB Press)

Bootcamp – Friday – 07/24/15

A) Gymnastics Practice: 10-15 minutes
Kipping, HS Holds/push-ups, forward rolls
B) For Time:
10 HSPU (scale to DB Press)
12 Box Jump Overs 24/20
14 Pull-ups
16 KB Snatch 53/35
20 MAN MAKERS 40/25
16 KB Snatch 53/35
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Box Jump Overs 24/20
10 HSPU (scale to DB Press)

WOD – Thursday – 07/23/15

WOD – Thursday – 07/23/15
ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

Bootcamp – 07/23/15

ENDURANCE DAY THURSDAY
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

Bootcamp – Wednesday – 07/22/15

A) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)
 
REST AS NEEDED
 
B) AMRAP 10:
10 Goblet Squats
10 Push-ups
100m Run
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