• GYMNASTIC: THE FINAL TEST!!

  Urban Box

  Jul 30, 2019

  Último entreno de gymnastic de muestro Coach JORGE …Disfrutarlo y mañana le daremos el hasta siempre que se merece!! A) FINAL TEST MAX STRICT PULL UP 3’ rest MAX STRICT RING DIPS 3’ rest MAX STRICT HSPU B) PARTNER WOD B.1) CFT (12’ CAP) 6 Rounds ( 3 r/e) 20 wallball 30 DU/ 60...

• GYMNASTIC

  Urban Box

  Jul 25, 2019

    A) STRENGTH 8’ EMOM: 30” max strict HSPU-30” rest B) ACCESSORY 4 set of: 10 Filly press C) WOD CFT (18’ CAP) Buy in: 200m run 3 ROUNDS 6 Bmu/ 10 c2b+10 push yp 12 dual KB rack single arm thruster 2’ rest Buy in: 200m run 3 ROUNDS 12 C2B 24 Goblet...

• GYMNASTIC

  Urban Box

  Jul 23, 2019

    A) SKILL-W.UP 4 sets of: 30” max time HSH 30” rest 30” max. DU 30” rest B) STRENGTH 4 set: 10-8 strict ring dips 10 plyo push up C) WOD 1 8’ AMRAP 12 Db lunge (22,5/12,5) 10 pull up 8 burpees over the DB 6 Db hang squat clean D) WOD 2...

• GYMNASTIC

  Urban Box

  Jul 18, 2019

    A) SKILL/ W.UP 9’ EMOM 1: 10 T2R 2: 8 Ring MU transition (low ring) 3: 30” Hollow rock B) STRENGTH 3 set of: 8 strict pull-up (1113) C) WOD 1 F.T (10’ CAP) 6 rounds 10 ring dips 10 ring row D) WOD 2 FT (10’ CAP) 50 wallball 25 burpees 25...

• GYMNASTIC

  Urban Box

  Jul 16, 2019

    A) STRENGTH 3 set of: 4 reps (432x) 2 set: max strict ring dips (90” rest/set) B) ACCESSORY 3 set: 15/10 Triceps dips C.1) WOD 1 8’AMRAP 4 t2b 3 pullup 2 C2B 15 air squat C.2) WOD 2 Every 2’ for 8’ ( 4 set) Even: 12-10 cal row- 8 BOR Odd:...

• GYMNASTIC

  Urban Box

  Jul 11, 2019

    A) STRENGTH 3 set Supinated narrow grip chin over bar 2 set: 4 eccentricc pull up B) ACCESSORY 3 set: 10 dumbbell muscle clean C) PARTNER WODS C.1) WOD 1 ( 10’ AMRAP) 21 synchro KBS 15 synchro k2e 9 synchro BOR 15 syn. KBS 9 syn. K2e 6 syn. BOR 9 syn....

• GYMNASTIC

  Urban Box

  Jul 9, 2019

    A) SKILL/W.UP 8 set: Even: 30” free HSH/ 30” rest Odd: 45” plank hold/ 15” rest B) STRENGTH 4 set: 10 Ring push up C) WOD 1 10’ EMOM EVEN: 15 wallball ODD: 15 kb sumo DL D) WOD 2 10’ EMOM EVEN: 12-10 pullup ODD: 40 D.U

• GYMNASTIC

  Urban Box

  Jul 4, 2019

    A) STRENGTH 4 set of: 15-10 strict dips B) SKILL WOD 6’ AMRAP ( For quality) 7,5m HSW/ 30” HSH 10 pistols 2 bar MU C) WOD 9’ AMRAP 30 DU 10 double Db clean&push press 10 KBS (24/16) 10 HSPU D) MIDLINE 3 rounds: 30” L-Sit hold – 30” rest 30” Hollowrock-...

• GYMNASTIC

  Urban Box

  Jul 2, 2019

    A) STRENGTH 4 set: (90” rest/set) 10/5 Strict HSPU 15 KBS ( unbroken) B) ACCESSORY 3 set: 8 strict press (1112) C) WOD CFT (15’cap) 50 Db snatch (22,5-15) 7 ROUNDS: 5 pull up 5 t2b 50 Db hang C&J (5-5) D) MIDLINE 3set: 30” L-sit 30” rest 30” Hollowrock 30”rest 60” plank

• GYMNASTIC

  Urban Box

  Jun 27, 2019

    A) STRENGTH WEIGHTED DIPS 3 sets of: 6 reps (33×3) B) ACCESSORY WORK TRICEPS EXTENSION 3×10 C) WOD 1 CFT (10’ CAP) 21-15-9 Pullup Db snatch (20-12,5) 9-7-5 C2B Double db hang snatch D) WOD 2 CFT (10’ CAP) 40-30-20-10 Wallball 20 sit up 20 si