Frontier Fitness SF East, Frontier Fitness SF West - FC30Hang On (Time)8 Rounds 8 Hang Squat Cleans 50/35 6 Push Ups with hands on the DBs.Scale Up to HSPU if suitable for your skill set. 18 Min time cap.

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Arms 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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem Bodybuilding

Frontier Fitness SF East, Frontier Fitness SF West - FC30Help me. (Time)5 Rounds 50 Dubs/100 Singles 20 DB Seated Strict Press 35/20 14 min time cap.Weight should be something you can do 15 reps unbroken when fresh. Use a [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Leg 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 Squat (4 sets: [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Back & Bicep Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 [...]

Frontier Fitness SF East - FC30Monday Funday! (AMRAP - Rounds and Reps)18 Min AMRAP 20/18 Cal Bike 50 Sit Ups 20 KB Swings 70/50

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up  Chest & 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 Worlds (each way) [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Glutes 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 [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (3 Rounds for reps)3 3:30mRounds for max reps 26 50ft Shuttle Runs (400Meters) Max KB’sThruster 50/352:00mrest after eachround. 400run should be done in under 2:30Scale distance if needed. Score [...]