• GYMNASTIC

  Urban Box

  Jun 19, 2018

    A) STRENGTHENING 9 sets: (45”on-15”off) Turkish get up Strict T2B Ring L-sit B) STRENGTH 4 set of: 10 strict HSPU **between set: 2 wallclimb C) WOD 1 7’ AMRAP 12 Dbs clean 10 step up the box 12 pullups D) WOD 2 CFT 9-15-21 Kbs (32/20) T2B * at the beginning of each...

• GYMNASTIC

  Urban Box

  Jun 13, 2018

    A) SKILL/ W.UP ( Muscle up/ Pistol) A.1) 6’ EMOM 1: 8 Hips to rings 2: 10 low rings muscle up transition A.2) 6’ EMOM “ Bottom pistol strength” **each rep with a 3 second hold when one leg is held straight out 1: try 5 reps with right leg 2: try 5...

• “GYMNASTICS”

  Urban Box

  Jun 12, 2018

  A) STRENGTH 10’ EMOM 1: 30” max strict hspu 2: 12/10 cal row B) ACCESSORY STRENGTH 10’ EMOM 1: 30” OH kb carry 2: 12 double DB hang snatch C) WOD 18’ EMOM ( 6 rounds) 1: 15-12 toes to bar 2: 12 Db front rack lunge 3: 40 D.U

• “GYMNASTICS”

  Urban Box

  Jun 7, 2018

  A) STRENGTH 5 set of: 10 weighted strict ring dips Scd: 15 strict ring dips B) ACCESSORY STRENGTH 3 rounds: 15 diamond push ups 10 triceps extension 60” rest/round C) WOD 1 10’ time cap 12-9-6 Bar muscle up* Burpee jump to the bar Between rounds: 20 pistols *Scd: 21-15-9 c2b D) WOD 2...

• “GYMNASTICS”

  Urban Box

  Jun 5, 2018

  A) W.up/ SKILL: BAR MUSCLE UP A.1) 3 set of: 3 hips to bar (1-1-1) A.2) 3 set of: 3 jumping muscle up A.3) 4 set of: 1 jumping muscle up+ eccentric muscle up B) STR: Weighted pull-ups 4×4 *W: 15-5 Scd: 4×8 strict pull-up C) WOD 1 Ft (10’ cap) 30 HSPU 30...

• GYMNASTIC

  Urban Box

  May 31, 2018

    A) W.UP/SKILL 9’ EMOM ( 30” ON-30” OFF) 1: abmat rocking drill 2: walking around the box 3: free hanstand hold B) STRENGTH HSPU TEMPO (2” pause in ending position) 4 set of 10-8 reps 90” rest/set C) PARTNER WOD Cft (20’ CAP) 3 rounds: 400m run ( ball)* 40 wallball alternatives 30...

• GYMNASTIC

  Urban Box

  May 29, 2018

    A) STRENGTH 5 set : 10-8 strict chest to bar ( chin ups grip) B) ACCESSORY STRENGTH 8’ EMOM Even: 30” holding from the bar Odd: 15 ring row C) WOD 1 Every 3 min. for 9 min 21 push ups 15 db snatch (22,5/15) 10 db OHS (5/5) D) WOD 2 Cft...

• “GYMNASTICS”

  Urban Box

  May 24, 2018

  A) STRENGTH RX: 8 deficit HSPU Scd: 12 HSPU ( max strict hspu) B) ACCESSORY STRENGTH 8’ EMOM Even: 30” HANDSTAND HOLD Odd: 30” max strict press (20-15) C) PARTNER WOD 18’ AMRAP LADDER 10 burpees over the partner (5/5) 10 T2B* (5/5) 10 KB snatch syncro (5/5) * t2b: one work/ one hold...

• GYMNASTIC

  Urban Box

  May 22, 2018

    A) W.up/skill 12’ EMOM 1: 40” hollow rock 2: 40” superman 3: 20-15 knees to elbow 4: 40” L-sit hold B) STRENGTH 5 sets (90” rest/set) 10 strict ring dips 15 weighted push ups *W: 15/ 5 C) CONDITIONING 15’ AMRAP 10 pull ups 20 WB 30 Kbs 40 D.U

• “GYMNASTICS”

  Urban Box

  May 17, 2018

  A) Skill/ W.Up Kipping ring dips B) STRENGTH Ring dips tempo (333x)* 4 set of: 8-6 reps * to be performed: 3” starting position 3” descent 3” ending position B) 8’ EMOM EVEN: 12 Burpees ODD: rx:5-3 Bar MU/sc:12-10 c2b C) 8’ AMRAP 16 Dbs front rack lunge 8 HSPU 16 Pistols 8 Dbs...