Frontier Fitness SF West - FC30Carb Detox (AMRAP - Reps)2 Rounds 3:00 Max Row 3:00 Max Bike 3:00 Max Shuttle Run Score is total reps. 1 shuttle run in 50ft. 50ft = 1 Rep.

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm-up Lower Body Push/Pull 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 Squat7 sets: 6 [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - FC30Happy "boxing" day (AMRAP - Rounds)20 min Emom Odd-15/12 wb (20/14) Even- 10-8 burpee box jumps Scale as needed. Score is rounds completed.

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Upper Body Anterior (Chest & Bicep) Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the [...]

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

Frontier Fitness SF West - FC30The Chris Bohlen (Time)5 Rounds for time 60 Double Unders 40 Air Squats 20 cal row 10 KB swing 70/55 20min time cap.

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Shoulder and Glutes Warm-up Workout Definition Crossover Symmetry and Hip Halo WarmupShoulder Press6 sets: 8 reps @ RPE 6.5/10 (heavier than last time we saw this weight) [...]

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

Frontier Fitness SF West - FC30Prime Rib and Potatoes (AMRAP - Rounds and Reps)With a Partner 15 Min AMRAP 20 DBL DB Box Step Over 50/35 20 S2OH 50/35 20 Cal Row