• “ENDURANCE”

  Urban Box

  Abr 7, 2018

  Tabata MetConCore WOD 5 Rounds 400 meters Run 30 Push ups 15 Pull ups 30 Wall Ball Tabata (MetConCore) 1 Tabata of each exercise, 1’rest between Tabatas Row Reverse crunch Assault/Skierg Oblique Row Plank Assault/Skierg Back extensions

• “ENDURANCE”

  Urban Box

  Mar 17, 2018

  AMRAP 15’ 21-15-9 DB Snatch DB Clean DB Push Press AMRAP 15’ 21-15-9 Pull Ups Push ups Sit ups WOD 5 rounds 22 Kb swing 22 squat tuck jump 400 m run 22 Burpees 22 Wall ball

• “ENDURANCE”

  Urban Box

  Feb 10, 2018

  1600 run 1 DB Snatch 22,5/15 2 Burpees 3 DB Clean (alternatives) 4 Box Jumps 5 Goblet Squat 6 Toes to bar 7 DB Push Press (4izq- 3dcha)(4dcha-3izq) 8 OH Lunges 9 Pull Ups 10 Db push ups alternating 11 Wall Ball 12 Burpee Box Jump Over 1600 run Core Work

• “ENDURANCE”

  Urban Box

  Feb 3, 2018

  COORDINATION WORK (Rope jump) 3’ each complex 1’rest 1. 3SU + 1DU 2. 2SU + 1DU 3. 1SU + 1DU 4. 1SU + 1DU + 1SU + 2DU 5. Max DU unbroken CARDIO CONDITIONING 2Rounds (max meters in 5’) 1’30” rest/exercise Run Skierg y AB Run Row 20’ AMRAP (partner) 3 Pull Ups 4...

• Urban Box

  Ene 27, 2018

  ENDURANCE

    RUN CONDITIONING 1600 4’ rest 800 3’rest 400 2’ rest 200 1’ rest 400 2’ rest 800 3’ rest 1600 PARTNER WOD For Time “ANGIE MEETS ANNIE” 50 DU per parter 200 pull ups 40 Du pp 200 Push ups 30 DU pp 200 Sit Ups 20 DU pp 200 Squats 10 DU...

• “ENDURANCE”

  Urban Box

  Ene 20, 2018

  AMRAP 10’.  Ladder HSPU. Pull Ups V-Ups 4’rest EMOM 10. 1. 5m Run + Burpee x8. 2. 25 Jumping Jacks 4’ rest AMRAP 8’. HSPU. Pull Ups V-Ups 3’ rest EMOM 8. 1. 5m Run + Burpee x8. 2. 25 Jumping Jacks 3’rest AMRAP 6’ HSPU. Pull Ups V-Ups 2’ rest EMOM 6. 1....

• “ENDURANCE”

  Urban Box

  Ene 13, 2018

  40’ E5MOM 0-5 50 Cal Assault Bike 5-10 50 Burpees 10-15 50 Cal Skierg 15-20 50 Burpees 20-25 50 Cal AB 25-30 50 Burpees 30-35 50 Cal Skierg 35-40 50 Burpees 40’ (5’RD) R1 400m + Máx KBS R2 400m + Máx Goblet Squat R3 400m + Máx Sit Ups R4 400m + Máx...

• ENDURANCE

  Urban Box

  Dic 16, 2017

    1600 m Hades 3 Rounds of: 25 Burpees 15 PullUps 15 Push Ups 25 Burpees 100m run 800m Nemesis 50 V-Ups 10 Froggers 40 V-Ups 20 Froggers 30V-Ups 30Froggers 20 V-Ups 40 Froggers 10 V-Ups 50 Froggers 400m  

• ENDURANCE

  Urban Box

  Dic 9, 2017

    18’ EMOM – 45” Hand Stand Hold – 15 squat 18’ E2MOM 30 cal row 18’ AMRAP 15 Sit ups 30 Back Extensions 30 Russian Twist 15 Superman Rocks 18’ E2MOM 30 cal AB/Skierg 18’ EMOM – 45” KB Hold max weight – 10 jumping lunges  

• “ENDURANCE”

  Urban Box

  Dic 2, 2017

  RUN CONDITIONING   4 Rondas (Tratamos de ir subiendo ritmo cada ronda, vamos de menos a más)   1km Rest 2’ 400 m Rest 3’   “Fight Gone Bad”    3 rounds for reps: 1 min wall balls  1 min KB sumo deadlift high pull (24/16) 1 min box jumps  1 min DB push...