[En] Push-ups are an important stimulus for developing the upper body. They help with muscular hypertrophy, increase strength and promote...

As you already know from the previous article The Box opened doors in August 2018. An important player in this was the funding got from...

[En] Back squat, front squat, overhead squat, clean, snatch, lunges, running, jumping are only some of the exercises that require both...

FUNDAMENTAL BLOCK Push & Carry Strict Press DB/BB 8 x 3 sets Single Arm SP 10 x 3 sets Push Press Technique 5 x 6 sets Farmers Carry 45...

Technique: Rope Climb Push Press 5x5 @80% of 1 RM For time: Barbell Complex w/ 50/25 kg 5 Power Clean 5 Front Squat 5 Romanian Deadlift...

Technique: Deadlift - Mobility & Position 5 x 4 sets EMOM 12 min 10 S. Press 15 Barbell Row 15 Ring Dips AMRAP 12 min 5/5 KTB Snatch 7...

Strength: Back Squat - 6x4 sets Goblet squat 6x3 sets For time: 21-15-9 Thrusters 30/15 kg 42-30-18 Push Ups 15-9-6 Pull Ups Side plank

Team of 3 - for time: 30 Rope climb 50 Dips 70 Hang Power Clean 90 T2B 110 Wall Ball 130 GHD B.E

[En] The festive season reminds us about the joy of spending time with friends & family, but in the same time it comes with lots of food...

Technique: Dip EMOM 16 min 8 bent over barbell row 10 RDL 12 lungees 14 B.O.B 4 rounds for time: 6/6 ktb snatch 9 push press 12 squat 16...

Warm up: Tabata plank Tabata KTB swing 12 rounds (20 mins time cap) 20 squat 12 push ups 6 pull ups

Technique: Front Rack position Mobility & Positioning 10 Sprints (max effort) Team of 3 - 15 mins 35 sec work/25 rest Bike Abs Slam ball

Strength: Deadlift 5x5 80% 1RM Single Leg deadlift 8x3 sets EMOM 8 min: 15 Pull to rack position 10 front squat EMOM 12 min: 2 bear...

30 min medium effort on bike or row (120-150 heart rate) Hollow position 20 sec x 6 Hang 20 sec x 6

Strength: 10-9-8-..-2-1 Strict Press 50% BW Bench Press w/ BW Back Squat 1.2 BW Core work: Side plank Row 12x3 Cross Body Carry 45 sec x 3

For time: 500m row 10 ktb snatch 50 DU 500m row 20 ktb snatch 100 DU 30 ktb snatch 150 DU 100 wall ball

[En] Continuing the idea of the last article (“Progression to a better squat”), we are moving forward to another key movement. In order...

Strength: Push Press 3x3 90% of max Push Jerk 2x4 sets 95% of max Split Jerk 2x5 sets 90% of max For time: Team of 2: 6000m row every...

Strength Halting Deadlift 5x4 sets 80% of max Trap Bar carry 30 sec carry x 4 sets EMOM 8 min 5 muscle snatch 5 hang power snatch EMOM 8...

Technique Rope Climb DT/Double DT 5/10 rounds for time 12 deadlift 70kg 9 hang power clean 6 push press