• “ENDURANCE”

  Urban Box

  Oct 6, 2018

  A) Warm up B) SPEED 200m run (medium) 100m sprint 400m (medium) 100m sprint 200m run (medium) 100m sprint 400 m footing come back to the box C) 4 x AMRAP 7’// 3′ rest/set   C. 1) 500m row             10  Db thrusters            ...

• ENDURANCE

  Urban Box

  Sep 29, 2018

    Warm up/Skill: 2 rounds slow: – 20 Lunges  – 1′ Cal Row – 20 Burpees  – 1′ DU  Core: “Core Test” AMRAP 10′: – 30 Mountain Climbers – 20 Sit up – 10 Knees to elbow POST 1: ROUNDS   TEST 1.0: – 1 milla ( 2 attemps) POST 2: TIME   For...

• “ENDURANCE”

  Urban Box

  Sep 1, 2018

  Run conditioning 4 x 400 (1’rest) 2x 800 (2’rest) HIIT Mode On Wod 1 4x 2’ (1’rest) 10 squats 200m run Max Pull Ups Wod 2 4x 2’ (1’rest) 10 push Ups 200 m row Max burpees Over erg Wod 3 4×2’ (1’ rest) 10 sit Ups 30 DU Max time plank hold Wod...

• ENDURANCE

  Urban Box

  Ago 25, 2018

  Wod 1 400m rum 21-15-9 Wallball Pull ups 400m run 21-15-9 Wallball Pull ups 400m run Wod 2 tabata time Tabata push ups 1’rest Tabata V-Ups 1’rest Tabata DB Snatch 1’rest Tabata Plank 1’rest Tabata Hand Stand Hold Challenge 100 burpees for time

• “ENDURANCE”

  Urban Box

  Jun 30, 2018

  “Hotshots 19” 6 Rounds of: 30 Squat 19 DB Power Clean 7 Strict PullUps 400m run Tabata-Emom-ForTime Tabata Toes to bar Burpees Emom 1st 30 Mountain climbers 2nd 30” Hand stand Hold For Time (4’ Cap) 21-15-9 Burrolls DU

• KELLY LOVES BASTARDS BURPEES

  Urban Box

  Jun 16, 2018

    5 Rounds 400 m run 30 Bastard Burpees 30 Wallball “5 Round Helen” 5 Rounds 400 m run 21 KB Swing 12 Pull ups “Nancy” 5 Rounds 400 m run 15 OH Squat Bonus: “Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10” Hollow Hold

• “ENDURANCE”

  Urban Box

  May 12, 2018

  Wod 1 Max reps in 20’ 0-2 Partner A Hand stand Push ups 2-4 Partner B 4-6 A Double Unders 6-8 B 8-10 A Goblet Squat (24/16) 10-12 B 12-14 A Double Unders 14-16 B 16-18 A Hand Stand Push Ups 18-20 B Wod 2 Muramoto Variation (pairs) 34’ AMRAP 100 burpee over partner...

• “ENDURANCE”

  Urban Box

  Abr 28, 2018

  Tabata (2’brest b/tabata) 1. DU 2. Mountain Climbers 3. Row 4. Burpees 5. Plank 6. Skierg/ AB WOD 1600 MRUN 50 WALL BALL SHOTS (9/6 KG) 50 KB SWINGS (24/16 KG) 50 KNEES TO ELBOWS 50 JUMPING ALTERNATING LUNGES, 50 STEPS 50 SIT UPS 800 m Run 25 WAL BALL 25 KB SWINGS 25...

• “ENDURANCE”

  Urban Box

  Abr 21, 2018

  KETTLEBELL HELL 4 RD (increasing weight) 10 Double KB clean 10 m FR carry 10 Double KB STOH 10 m FR carry 10 FR Lunges 10 m FR carry 10 FR Squat 3’ Rest Between Rd *If you have to break the Round, 10 burpees ** Increase weight each Round, Start with 12/8 “180413”...

• “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