• GYMNASTIC

  Urban Box

  Dic 13, 2018

    A) STRENGTH HSPU (22X) 5×4 2” starting position 2” descent B) Accessory work Filly press 4×16 (8/8) C) CONDITIONING 25’ EMOM 1: 200m run 2: 20 wallball 3: 12 dbs squat(20-20/12,5-12,5) 4: 8 c2b-8 hr push up 5: rest

• GYMNASTIC

  Urban Box

  Dic 11, 2018

    A) SKILL: ring muscle up A.1) Horizontal ring rows 3×5 A.2) Slow ring muscle up transition 2×5 A.3) Ring muscle up transition 2×5 B) STRENGTH WOD (8’CAP) 21-15-9 Strict Ring dips Heavy KBS (32/24) C) Wod 2 (8’ CAP) 9-15-21 Devil press Db step over the box D) MIDLINE (8’ CAP) 50-30-20 Sit...

• GYMNASTIC

  Urban Box

  Dic 4, 2018

    A) STRENGTH Ring dips tempo [22×1] 5 sets of: 8-5 reps B) ACCESSORY WORK 3 set of: 16 KBs Floor press ( alternatives) C) WOD 1 8’ AMRAP LADDER [4-4,6-6,8-8,10-10….] DB Thruster T2B C) WOD 2 CFT ( 8’ CAP) Buy in: 50 DU Then… 3 rounds 15 HSPU 10 Burpees Cash out:...

• GYMNASTIC

  Urban Box

  Nov 29, 2018

    A) SKILL KIPPING PULL UP B) STRENGTH Every 90” for 4 sets: 10 deficit HSPU C) WOD 24’ EMOM 1: 15-10 Cal row 2: 12 Db clean [20/20-12,5/12,5] 3: 12 Burpees 4: 12 Pull up

• GYMNASTIC

  Urban Box

  Nov 27, 2018

    A) STRENGTH A.1) PULL UPS 3x 8 strict chin up 2x 6 strict pull up 1x 8 strict chin up A.2) ACCESSORY 4 Set of 1’ ON-1’ OFF 30” KBs Farmer carrier 30” max KBs curl biceps B) WOD 1 For time ( 9’ cap) 3 ROUNDS: 30 Wallball 50 DU C) WOD...

• GYMNASTIC

  Urban Box

  Nov 22, 2018

    A) STRENGTH Every 90” for 15’ (10 set) Even: 10-6 strict HSPU Odd: 16 DB hang C&J (8-8) [20/12,5] B) PARTNER WOD (3’ rest/WOD) B.1) WOD 1 7’ AMRAP A- Max meters Row B- 2 rounds of cindy B.2) WOD 2 7’ AMRAP A- Max. Burpees B- 21 KBS 15 sit ups 9...

• GYMNASTIC

  Urban Box

  Nov 20, 2018

    A) SKILL WOD Every 90” for 9’ (6set) Even: 5 bar Muscle up Odd: 5m HSW-10HSPU B) STRENGTH 9’ EMOM 8 weighted ring dips C) WOD C.1) 3×3’ AMRAP (1’30” rest) 10 pull ups 15 Hr push ups C.2) 3×3’ AMRAP (1’30” rest) 4 DB step over the box 8 DB Devil press...

• GYMNASTIC

  Urban Box

  Nov 15, 2018

    A) SKILL KIPPING HSPU B) STRENGTH 10’ EMOM Even: 10-8 strict pullups Odd: 30” HSH C) WOD CFT (20’ CAP) 40 Db snatch alternatives 40 Pullups 40 HSPU 400m run 30 Db snatch 30 pullups 200m run 20 Db snatch 100m run

• GYMNASTIC

  Urban Box

  Nov 13, 2018

    A) STRENGTH A.1) 12’ EMOM Even: 10 strict ring dips Odd: 10 weighted push up A.2) Accessory work Triceps kick 3×20 (10/10) B) WOD 3×5’ AMRAP (3’ rest) B1) 15 Wallball 10 burpees B2) 15 Db thruster 10 T2B B3) 15 KBS 10 Goblet squat

• GYMNASTIC

  Urban Box

  Nov 8, 2018

    A) STRENGTH 5 set of: 4 strict pull ups 4 strict pull up from half way to ending position A.2) Accessory work 3 set of: 20 alternatives DB curl biceps B) PARTNER WOD FOR TIME (20’ CAP) 5 rounds: 20 Db snatch 20 T2b 20 Pistols To be performed:………….