THURSDAY REST DAY
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem Bodybuilding
FC30 – Wed, Aug 23
Frontier Fitness SF East, Frontier Fitness SF West - FC30Leg Day (AMRAP - Rounds and Reps)15:00 Amrap. 20 Air Squats to a 6inch target 20 Cal Bike 20 Dbl DB Front Rack Lunge 50/35
Mayhem Bodybuilding – Wed, Aug 23
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpLeg Day Warm-up Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back [...]
Mayhem Bodybuilding – Tue, Aug 22
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpBack & Bicep Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross [...]
FC30 – Mon, Aug 21
Frontier Fitness SF East, Frontier Fitness SF West - FC30Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsScale Pull Ups to Jumping Pull ups. 18:00 Time Cap
Mayhem Bodybuilding – Mon, Aug 21
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpChest & Tricep Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the [...]
Mayhem Bodybuilding – Sun, Aug 20
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpWarm Up Workout Definition Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintMetcon (No Measure)Bike Erg Interval Workout Definition 2x [...]
Mayhem Bodybuilding – Sat, Aug 19
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpGlutes and Core Warm-up Workout Definition Hip Halo Warmup -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 [...]
Mayhem Bodybuilding – Fri, Aug 18
Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpArms and Shoulders Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 [...]
FC30 – Fri, Aug 18
Frontier Fitness SF East, Frontier Fitness SF West - FC30Life is better with a partner (2 Rounds for reps)With a partner 2 Rounds 3:00 Max Cal Bike 3:00 Max DB Front Squats 50/35 3:00 Max [...]