Frontier Fitness SF East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We [...]
Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm up 8:00 Clock :30 Row 3 PVC Pass Throughs/Around World r/l 3 PVC Thrusters 3 Inchworms 3 Alt. V-UpsMetcon (Time) For Time 25 KB Swings 20/16 Cal [...]
Frontier Fitness SF East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is [...]
Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm-up 8 Rounds of Ski Erg Rowing 100m -/+=BurpeesMetcon (AMRAP - Reps) 5:00 Max cal Ski Rest 2 mins 12 Min AMRAP 3 Burpees 6 Slam Ball 9 [...]
Frontier Fitness SF East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer [...]
Frontier Fitness SF East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing [...]
Frontier Fitness SF East - 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 Cat/CowsWeighted Hip Thrust (5 [...]
Frontier Fitness SF East - 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 banded tricep extensions (light [...]
Frontier Fitness SF East - Mayhem Bodybuilding
Frontier Fitness SF East - Mayhem BodybuildingWarm upHip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat5 sets: 5 Reps – at 75% of 1RM [...]