• “GYMNASTICS”

  Urban Box

  jun 22, 2017

  A. Strengh 4* 3 excentric pull ups + 3 L strict pull ups   A.2.  Warm up: 4 rounds 25 mountain climbers 20 DU   B. 6′ AMRAP 1 Combo ( 1 burpee-2 pull ups -3 T2b) 8 Box jump over   C. Complete every 2′ (3 rounds) 15 push ball 10 jumping lunges...

• “GYMNASTICS”

  Urban Box

  jun 20, 2017

  A. Skill : rope climb   B. Spanish wod2. 9′ cap   30 Wb (9/7) 20 P. Clean db( 20/12) 10 pull ups 20 P. Clean db 30 Wb   C. Amrap ladder 9′ 3-6-9 Air squat jump 2-4-6 ktbll Swing 1-2-3 burpee Box jump   * Aleatoriamente el coach nombrara a un atleta...

• “HSW”

  Urban Box

  jun 15, 2017

  A) HSW A.1) W. Up. 2 rounds: – 4 Cat position (2″ hold/each rep) – 4 bridges (2″ hold) – 4 front cartwheel to stand up A.2) Skill 1: 2 rounds – 4 hip taps wall facing – 4 HS shifts (L/R) A.3) Strength: 3 rounds – 4 strict wall facing push ups A.4)...

• “G.C.: STRENGTH + CORE”

  Urban Box

  jun 13, 2017

    A) Gym conditioning: Strength *3 rounds of (40″ on/40″ off): 1: Strict ring dip 2: Narrow grip t2b 3: Weighted kb alternating pistols 4: Wc B) (Pairs) FT (10′ cap): 150 wb *To be performed: – Sets of min.10 wb/ max. 20 – A: wb // B: active rest = max. Kb swing...

• “GYMNASTICS”

  Urban Box

  jun 8, 2017

  A. Skill : bar MU   B. Wod 4 rounds of 4′   1. Amrap 150 m row 10 pull ups   2. 40″ AB 20″ rest 50″ goblet squat 10″ rest 40″ AB 20″ rest 30″ squat jump tuck 30″ Air squat   3. Dumbell amrap 2 row + 4 push Up 5...

• “GYMNASTICS”

  Urban Box

  jun 6, 2017

  A. Core ( pairs) 3 rounds Of: 1’/1.10″/1.20″ plank 30/25/20 MB sit ups 12 Up down legs with partner   A.2 4*4 strict T2B + 6/8 strict pull ups   B. Wod 3rounds 21 T2B 15 ktbll 9 burpees long jump   C. Amrap 8′ 12 wb 8 oh mb lunges 4 pistols 2...

• “HSPU: STEP BY STEP”

  Urban Box

  jun 1, 2017

    A) Skill: Hspu A.1) W. up. 2 sets of: – 15 wrist push ups – 15 reverse wrist push ups – 5 Hr. push ups A.2) Skill 1: start position – 2*3 walking to start position hold (wall) – 2*3 walking to start position hold (no wall) A.3) Skill 2: excentric + strict...

• “Always together!!”

  Urban Box

  may 30, 2017

• “GYMNASTICS”

  Urban Box

  may 25, 2017

• “GYMNASTICS”

  Urban Box

  may 23, 2017