• GYMNASTIC

  Urban Box

  Feb 12, 2019

    A) STRENGTH 3 sets of: 5 Bodyweight eccentric only pull ups (negative) 3 sets of: 5 strict chest to bar B) ACCESSORY 3 set of: 20(10-10) single DB row C) WOD 4×5’ AMRAP (2’rest) C.1) 10 Cal row 15 T2B C.2) 10 Hspu 15 push up (24/16) C.3) 10 C2b 15 Db snatch...

• GYMNASTIC

  Urban Box

  Feb 7, 2019

    A) STRENGTH 5 set of: 5 strict HSPU 10 KBS (28/20) 90” rest/set B) Accessory work 3 set of: 3 Wallclimb 50” nose to wall 60” rest C) WOD 2 x 7’ AMRAP (7’ rest) 20 Wallball 15 DBs squat 10 Ring dips

• GYMNASTIC

  Urban Box

  Feb 5, 2019

    A) SKILL WOD FQ ( 4 set: 60” rest/set) 30 D.U 2 Bar Muscle up 2 rope climb B) STRENGTH Ring dips 4 set of: 12 Weighted dips C) PARTNER WOD C.1) For time ( 10’ CAP) 1000m row (250/250/250/250) Then: 30 T2B 30 DB hang C&J ( synchro) 30 DB Snatch (...

• GYMNASTIC

  Urban Box

  Ene 31, 2019

    A) WARM UP 12’ EMOM 1: 4 TGU 2: 40” HSH 3: 8 ring muscle up transition 4: 40” L-sit hold B) STRENGTH 4 set of: 5 strict pull up ( 3” at ending position) 60” rest C) WOD 1 8’ AMRAP 20 Wallball 20 Squat 20 KBS 20 step over the box...

• GYMNASTIC

  Urban Box

  Ene 29, 2019

    A) STRENGTH RING DIPS [31×2] 4 sets of: 10-8 reps 60” rest/set B) ACCESSORY WORK Isometrics & Concentric 3 set of: 12 Glute bridge alternating KB bench press (6/6) 60” rest C) WOD 1 3×3’ AMRAP (1’30” rest) 15 pull ups 10 pistols 5 burpees to Bar D) WOD 2 3×3’ AMRAP (1’30”...

• GYMNASTIC

  Urban Box

  Ene 24, 2019

      A) STRENGTH 4 set of: ( 90” rest/set) 1 strict chin up 1 strict pull up 1 s.c.u 1 s.p.u 1 s.c.u 1 s.p.u B) ACCESSORY 3 set of: 10 barbell curl biceps [1411] C) WOD CFT (24’ CAP) 800m run 50 Dbs lunge ( 22,5/15) 40 dbs push up 30 dbs...

• GYMNASTIC

  Urban Box

  Ene 22, 2019

      A) SKILL 12’ EMOM 1: 6 T2R+ 2 H2R 2: 6 ring muscle up transition 3: 45” hollow rock 4: 45” V-sit ups B) STRENGTH EVERY 90” for 12’ 15 kbs DL (24/16)+ 8-6 strict HSPU C) PARTNER WOD 12’ AMRAP 10 burpees synchro 40 WALLBALL 10 burpees synchro 30 DB snatch...

• GYMNASTIC

  Urban Box

  Ene 17, 2019

      A) SKILL HANDSTAND WALK B) STRENGTH 3 sets of: 8-6 reps of strict ring dips (22×1) C) WOD 1 For time (10’ CAP) 21-15-9 Dbs cluster (20-20/12,5-12,5) Between round: 5 bar muscle up D) WOD 2 Every 5’ for 10’ 100 DU 21 T2B 15 HSPU 9 Goblet squat(24/16)

• GYMNASTIC

  Urban Box

  Ene 15, 2019

    A) STRENGTH 5 sets of: 30” max deficit HSPU 60” rest/set B) ACCESSORY 4 set of: 10 kbs strict press C) WOD 1 10’ AMRAP LADDER 4-4-6-6-8-8….. Wallball KBS (24/16) D) WOD 2 For time (10’ CAP) 100 pull ups Every minute: 5 burpees

• GYMNASTIC

  Urban Box

  Ene 10, 2019

    A) STRENGTH 10’ EMOM Even: 12 weighted ring dips Odd: 15 KBS B) ACCESSORY 3×10 Dbs triceps extension C) WOD 8×2’AMRAP (2’ rest/AMRAP) C.1) 15/12 cal assault bike Max air squat C.2) 15/12 Cal row Max. T2b C.3) 15/12 Cal skierg Max push up C.4) 40 D.U Max. HSPU