Workouts

Frontier Fitness SF East, Frontier Fitness SF West - FC30Ellen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the [...]

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 [...]

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) [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC3045 and Going Strong (Time)45 Cal Bike 45 Burpee Pull-UpsBurpee Pull-Up target should be 6in abovereach. Scale to Burpee jumping pull-ups. (Bar 6in below wrist)

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 [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - FC30Famous Amos (AMRAP - Rounds and Reps)18 min AMRAP 31 Dubs/singles 31 Cal Row 31ftHS Walk/Bear Crawl 31 KB Swings 50/35

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 [...]

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

Frontier Fitness SF East, Frontier Fitness SF West - FC30Haven Ali (Time)6 rounds 6 Dumbell Thrusters 50/35 6 Dumbell Deadlift 6 Dumbell Cleans 6 Burpees15 Min time cap