• “PUSH & PULL”

  Urban Box

  Sep 11, 2018

    A. Clean and jerk – 10x 2 @ 70-85%1RM, go every 2 minutes B. Alternate B1 / B2 for 4 sets of each B1. Sumo deadlift – 8 @ 60-70+%1RM DL Rest 1 B2. DB press – 4 x 12 Rest1

• GYMNASTIC

  Urban Box

  Sep 6, 2018

      A) SKILL ( ring muscle up) A.1) 3 set of : 7 muscle ups transition A.2) 3 set of: 5 toes to rings A.3) 3 set of: 3 hips to rings B) MIDLINE 4 rounds: 30” L-sit hold ( rings) 20” rest 30” plank hold 20” rest 30” hollow rock 20” rest...

• “TWO MINUTES”

  Urban Box

  Sep 6, 2018

    A. Hang clean + Clean + Jerk – 9 x (1+2+1) @ 70-85%1RM , E2MOM B. Overhead squat – 6 x 3 @ 77.5-90%, E2MOM

• “STARTING”

  Urban Box

  Sep 4, 2018

    A. Hang snatch + snatch (12) x (1+2) @ 70-85%1RM, go every 90s B. Alternate B1. Strict press – 4 @ 82.5-87.5% Rest 1 min B2. Barbell bent over row – 6 Rest 1

• 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...