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 Worlds (each way) 10 [...]

Frontier Fitness SF West - FC30Smashing Pumpkins (Time)Team's of 2 50 Slam Balls 50 Cal Bike 50 Wall Balls 50 Cal Bike 50 Slam Balls 17:00 Time cap.

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpWorkout Definition Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintMetcon (No Measure)Workout Definition Part 1 3 Sets 1:15 at RPE5, 45 Sec at [...]

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 Cat/CowsWeighted Hip Thrust (8 [...]

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 banded tricep extensions (light [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (AMRAP - Rounds and Reps)14:00 Amrap 15 DL 135/95 5 Wall Walks 15 Front Squats

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

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 Squat (4 sets: 10 [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (Time)4 Rnds for Time 20 DB snatch 50/35 30 Sit Ups 40 Dubs

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 (each side) 5 down [...]