• OLY

  Urban Box

  Jun 13, 2019

  Bloque 3 día 2 A) Snatch deadlift con deficit 6-5-4-3-2 B) technique work 4 rounds 1 BTK Snatch 1 snatch balance 1 Ohs C)5 rounds complex snatch + hang snatch + OHS D) Snatch pull 4×4 @80%

• GYMNASTIC

  Urban Box

  Jun 13, 2019

    A) STRENGTH 5 sets of: 30” max strict HSPU 60” rest B) ACCESSORY 4 set of: 8-8 Kb strict press C) WOD 1 7’ AMRAP 9 Kb box step over 15 Ring dips 21 KBS D) WOD 2 7’ AMRAP 21 Db Deadlift (20-20/15-15) 15 Db hang clean 9 Db push press

• GYMNASTIC

  Urban Box

  Jun 11, 2019

    A) SKILL Handstand walk B) STRENGTH Weighted ring dips 4×12 (90” rest set) C) WOD EVERY 3’30” for 14’ C.1) 35 air squat 10c2b 14 Hang Db snatch 10 t2b C.2) 35 Wallball 10 push up 14 burpees

• GYMNASTIC

  Urban Box

  Jun 6, 2019

    A) SKILL/W.UP 12 set (30”on-20”off) – Cross body toes to bar -HSW/HSH – Hollow rock -L-sit Hold B) STR FOR TIME (9’CAP) 5-10-15-10-5 Strict pull up 60”rest/set C) WOD For time (18’ CAP) 50 burpees 40 Db thruster (17,5-12,5) 30 KBS(24/16) 20 C2B 30 KBS 40 Ring dips 50 WALLBALL

• GYMNASTIC

  Urban Box

  Jun 4, 2019

    A) STRENGTH RING DIPS 4 sets of: (90” rest/set) 5 reps from started position to half way 20” rest 5 reps from ending position to half way 20” rest 5 strict ring dips B) ACCESSORY 3 set of: 15-10 push up (1311) C) WOD 1 10’ EMOM EVEN: 1-5 Bar MU//5-10 c2b ODD:...

• GYMNASTIC

  Urban Box

  May 30, 2019

    A) STRENGTH 5 sets of: 5 weighted pull up ( max. weight) 60”rest/set B) ACCESSORY 2×21 curl biceps 90” rest/set C) PARTNER WOD C.1) 9’ AMRAP 10 ring dips 10 db box step ups 10 t2b *farmer carrier hold (24-24/16-16) C.2) FOR TIME (10’CAP) 200 Wallball** (100/100) **min. 10 unbroken

• GYMNASTIC

  Urban Box

  May 28, 2019

    A) SKILL BAR MUSCLE UP B) STRENGTH 4 set: Max strict HSPU 90” rest C) WOD EVERY 90” for 12 Rounds Even: 12 DB LUNGES- 12 Db Snatch Odd: 10 pull up-10 ring dips

• GYMNASTIC

  Urban Box

  May 23, 2019

    A) SKILL HANDSTAND WALK B) STRENGTH Ring dips 4 sets of: 12-10 weighted ring dips C) WOD 1 7’ AMRAP 30 KBS (24-16) 20 Burpees 10 pullups D) WOD 2 7’ AMRAP 30 push ups 20 Dbs clean(20-20/12,5-12,5) 10 HSPU

• GYMNASTIC

  Urban Box

  May 21, 2019

    A) STRENGTH HSPU 5 set of: 4 strict HSPU (2211) 60” rest B) ACCESSORY 4 set of: 1 TGU (R) 10 DB push press 1 TGU (L) 10 DB push press C) WOD C.1) every 2’ for 4’ 20 Cal ROW AMRAP T2B 2’ rest C.2) Every 2’ for 4’ 25 WB AMRAP...

• GYMNASTIC

  Urban Box

  May 16, 2019

    A) STRENGTH 5 set of: 8 ring dips (2112) B) ACCESSORY 4 set of: 10 db bench press + 10 push up C) WOD 1 7’ AMRAP 5 HSPU 10 Double DB hang snatch (17.5/12.5) 20 DU D) WOD 2 7’ AMRAP 5 Pull up 10 Hr push up 15 Goblet squat (28/20)