• ALWAYS IN MY HEART. IT HAS BEEN A PLEASURE

  Urban Box

  Jul 31, 2018

    A) Warm up (pairs): “Speed CF wods”. CFT (12′ cap): Double Isabel (30/20 kg) + Double Grace (40/30 kg) *To be performed: – Each wod is 60 reps: 30 each one. – A: work/ B: rest – Do sets of 10 UNB reps each one. {5-10′ rest before part B) B) “RE-TEST”: 1RM/PR...

• LAST ONE TEST 8: C& J

  Urban Box

  Jul 26, 2018

• TEST 7: BENCH PRESS

  Urban Box

  Jul 24, 2018

      A) Warm up/ Accessory. (Pairs) 4 rounds of: *A: dumbell work. Controlled and slow movemnts. – Set 1: 10 floor db’s flies (12-15/5-10 kg) – Set 2: 10 stand up reverse db’s flies (12-15/5-10 kg) – Set 3: db’s row (15-20 kg) – Set 4: floor db’s french press (15-20/5-10 kg) *B:...

• “TEST 6: SNATCH”

  Urban Box

  Jul 19, 2018

• TEST 5: STRICT PRESS

  Urban Box

  Jul 17, 2018

• TEST 4: DEADLIFT

  Urban Box

  Jul 12, 2018

    A) Warm up/ Accessory. (Pairs). 4 sets of: *A: – Set 1: 10 good morning (20/15 kg) – Set 2: 10 single leg deadlift (R) (30/25 kg) – Set 3: 10 single leg deadlift (L) (30/25 kg) – Set 4: 10 romanian DL (40/30 kg) *B: amrap of: – Set 1: V-sit ups...

• TEST 3: FRONT SQUAT

  Urban Box

  Jul 10, 2018

    A) Warm up/ Mobility. (Pairs) 4 sets of: *A: front rack mobility – Set 1: 3 fs tempo (3330) {20/15 kg} – Set 2: 3 fs tempo (3310) {30/25 kg} – Set 3: 3 fs tempo (3X10) {40/30 kg} – Set 4: 3 fs “1.25” {50/35kg} *B: amrap of: – Set 1: single...

• “TEST 2: BACK SQUAT”

  Urban Box

  Jul 5, 2018

    A) Warm up/ Technique. 3 sets of: *A: – Set 1: 6 reps of air squat tempo (3310) – Set 2: 6 reps of 1.25 back squat (20/15 kg) – Set 3: 10 back squat tempo (3X10) (20/15 kg) *B: – Set 1: max kb’s FS (2*16/2*8 kg) – Set 2: max kb’s...

• “OLY”

  Urban Box

  Jul 3, 2018

• POWER-COMPLEX-SNATCH

  Urban Box

  Jun 28, 2018

    A) Warm up/ Core (pairs). CFT (7′ cap): – 120 (total: 60 each one. 3 sets of 20.) mb russian twist (20/14 lbs) *To be performed: – A: 20 reps russian twist – B: goblet kb squat hold (24/16 kg) – B: 20 reps – A: goblet kb squat hold … B) Clean...