• GYMNASTIC

  Urban Box

  Abr 25, 2019

    A) STRENGTH EVERY 45” for 7 Rounds 10-7 strict ring dips 4’ rest B) ACCESSORY EVERY 45” for 7 rounds 10 weighted push up C) WOD 4×3’ AMRAP (3’rest) 1-3 400m row AMRAP pull ups 2-4 30 Db thruster (15/10) AMRAP Devil press

• GYMNASTIC

  Urban Box

  Abr 23, 2019

    A) SKILL RING MUSCLE UP B) STRENGTH 4x 5 strict ring/bar pull up C) WOD 3×5’ AMRAP (90” rest) C.1) 20 C2B 20 burpees to bar 20 T2B AMRAP DB snatch C.2) 40 Hr Push up 40 Air squat AMRAP sit up C.3) 30 kb front rack step up 30 Wallbal AMRAP KBS

• GYMNASTIC

  Urban Box

  Abr 16, 2019

    A) STRENGTH EVERY 90” for 7’30” 4 weighted chin up ( max weight) B) ACCESSORY WORK 3 set: 10 ring row 20 db curl biceps C) WOD 1 CFT (9’ CAP) 3 ROUNDS: 20 pullups 20 HSPU 2’ Rest D)WOD 2 CFT (9’ CAP) 4 ROUNDS: 20 KBS (24/16) 25 D.U

• GYMNASTIC

  Urban Box

  Abr 11, 2019

    A) SKILL/STRENGTH 12’ EMOM – 10 strict t2b -4 TGU – 45” L-sit hold B) STRENGTH 4 set of: 6 Ring dips (22×2) C) WOD FOR TIME ( 18’ CAP) 50 T2B Then: 3 Rounds: 20 KBS 10 Goblet squat 20 Db hang C&J Then: 50 pull-ups

• GYMNASTIC

  Urban Box

  Abr 4, 2019

    A) STRENGTH A.1) Eccentric ring dips 3×8 reps A.2) Strict ring dips 3×8 reps B) ACCESSORY 3 set of: Max HR push-up 60”rest/set C) PARTNER WOD 16’ AMRAP 30(15/15) burpees over the partner 30 synchro Kb DL 30 synchro KBS 30 synchro Goblet Squat 200m single KB farmer carrier

• GYMNASTIC

  Urban Box

  Abr 2, 2019

    A) SKILL 10 set (30” ON-30” OFF) – Pistols -D.U ( NO S.U) B) STRENGTH 4 set of : 5 strict pull-up ( 2” pause at ending and starting position) C) WOD 8 set of: 90” ON-30” OF – 20 WALLBALL-5 burpees over the ball – 10 Ring dips-10 DBS front rack lunge

• GYMNASTIC

  Urban Box

  Mar 28, 2019

    A) SKILL/W.UP 15 sets of 20” ON-15” OFF – Butterfly pull up (box) – Free HSH – Ring M.Up transition B) STRENGTH 3 set of: 6-4 Eccentric HSPU C) WOD 20’ EMOM – 15-12 ring dips -12 wallball -15-12 pull up -15/12 cal row – Rest

• GYMNASTIC

  Urban Box

  Mar 26, 2019

    A) STRENGTH 3 sets of: 5 eccentric pull-up 3 set of: 4 strict c2b B) ACCESSORY WORK 3 set of: (90” rest/set) 10 ring row+ 10 db curl biceps C) WOD C.1) every 3’ for 9’ 200m run 15 t2b Max kbs C.2) Every 3’ for 9’ 200m run 15 burpees Max HSPU

• GYMNASTIC

  Urban Box

  Mar 21, 2019

    A) STRENGTH 4 sets of: 20” HSH+ (4-3) strict HSPU 90” rest B) ACCESSORY WORK 4 sets of: 8-6 seated arnold press (3011) C) WOD 1 7’ AMRAP LADDER 3-3-6-6-9-9….. RING DIPS KBS (24-16) D) WOD 2 7’ AMRAP 5 Db box steps-ups 10 single arm Db thruster (5-5) 10 Db box steps-ups...

• GYMNASTIC

  Urban Box

  Mar 19, 2019

    A) SKILL Butterfly pullups B) STRENGTH 4 sets of: 12 Hr push up+ weighted ring dips 1st set: 4 weighted dips 2nd set: 6 weighted dips 3rd set: 8 weighted dips 4th set: 10 weighted dips C) WOD 1 CFT ( 8’ CAP) 4 rounds: 20 Db snatch (25-17,5) 10 t2b D) WOD...