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 Row 15 Bar Push-Ups [...]

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 exercises - 3x High [...]

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 Cal skiAcccessory Core 3 [...]

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 these as the ONLY [...]

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 sets: 5 Reps – [...]

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 band – fast reps) [...]

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 *Rest 2:00-2:30 b/t setsDeadliftBack [...]

Frontier Fitness SF East - 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 (each side) 5 down dog/seal pose transitionsStrict Pull-Ups5 [...]

Frontier Fitness SF East - 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 Worlds (each way) 10 wall angels 5 scorpions [...]