• GYMNASTIC

  Urban Box

  Oct 18, 2018

    A) MIDLINE 8 set of 40” ON-20” OFF – MB sit ups – Hollow body flutter kicks B) STRENGTH 4 set of 8-5 Strict HSPU 5 Strict T2B C) WODS C.1)WOD 1 CFT (5’ CAP) 3 rounds 20 KBS C.2) WOD 2 CFT (5’ CAP) 3 rounds 12 Db hang C&J 10 burpees...

• GYMNASTIC

  Urban Box

  Oct 16, 2018

    A) STRENGTH A.1) Negative pull ups 3×5 ( As slow as possible) A.2) 3 set of: Max. time at ending position ( chin over the bar) B) ACCESSORY WORK Contralateral single arm single leg RING ROW 3 set of 10/arm C) WOD CFT ( 20’ Cap) 5 Rounds 200 m run 10 pull...

• GYMNASTIC

  Urban Box

  Oct 11, 2018

      A) STRENGTH 4 set of: 6 deficit HSPU B) ACCESSORY WORK 16 DBs push press ( alternatives) C) WOD 1 CFT ( 10’ CAP) Buy in: 40 DB snatch (22,5-15) 50 DU 25 sit ups 40 DU 25 sit ups 30 DU 25 sit ups D) WOD 2 CFT (10’CAP) Buy in:...

• GYMNASTIC

  Urban Box

  Oct 9, 2018

    A) SKILL PISTOLS B) STRENGTH 4 set of: 10 ring dips 15 single Db triceps extension (25/15) 2’ rest set C) PARTNER WOD 18’ AMRAP 30 KBS [24-16] 100m run 30 OH KB LUNGES (15-15) 100m run 30 KB DEADLIFT 100m run

• GYMNASTIC

  Urban Box

  Oct 4, 2018

    A) SKILL ( handstand walk) 9 set of 30” ON-30” OFF – Abmat rocking drill – free HSH ( with partner) – Wall HS Balance B) STRENGTH WEIGHTED PULL UPS 5×5 Reps (10-5) 60” rest/set C) GYMNASTICS CONDITIONING 25’ EMOM 1: 20 WALLBALL 2: 150m run 3: 10-8 burpee box jump 4: 12...

• GYMNASTIC

  Urban Box

  Sep 27, 2018

    A) STRENGTH 4 set of: 6 strict chin-up tempo* *3” descent B) ACCESSORY 4 set of: Max dbs curl biceps *30” rest/set ** Cada set bajaremos de peso C) WOD 1 10’ EMOM EVEN: 12 db hang C&J (6/6)[ 25/17,5] ODD: 10 HSPU D) WOD 2 10’ EMOM EVEN: 14/11 cal row ODD:...

• GYMNASTIC

  Urban Box

  Sep 25, 2018

    A)SKILL: Ring Muscle Up B) STRENGTH 5 set of: 5 strict HSPU + 20” Handstand hold 60” rest/set C) WOD 1 9’ AMRAP 21 Kbs step over the box (24/16) 15 Kbs push press 9 Kbs front squat D) WOD 2 For time ( 9’ CAP) 3 ROUNDS 50 DU 20 Db snatch...

• GYMNASTIC

  Urban Box

  Sep 20, 2018

    A) STRENGTH 5 set of: 15-10 strict ring dips B) PARTNER WODS B.1) WOD 1 1200m row* 100 KBS* 50 burpees* 1200m row* C) WOD 2 72 cal A.Bike* 100 ring rows* 50 ring dips* 1200m skierg* *To be performed: SUPRISE…

• GYMNASTIC

  Urban Box

  Sep 18, 2018

    A) STRENGTH HSPU 4 set of 7 reps Rx: 2” pause at starting position 3” descent Kipping HSPU N1: 2” pause at starting position 3” descent NO HSPU B) Accessory 8 set: 30” ON-30” OFF EVEN: kbs oh carrier ODD: dbs strict press C) WOD 1 FOR TIME (10’ CAP) 27-21-15-9 Wallball MB...

• GYMNASTIC

  Urban Box

  Sep 13, 2018

    A) STRENGTH 4 set of: (60”rest/set) 6 excentric ring dips* *6” descent ( no push) B) ACCESSORY STRENGTH 4 superset 10 push ups+10 triceps push-ups 60”rest/set C) WOD 4×3’AMRAP (3’ rest/AMRAP) 16 DB hang C&J (4/4/4/4) [22,5-15] 5 burpees step up Max. Db snatch