Frontier Fitness SF East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to [...]
Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm-up 8 mins 10 cal on bike erg 5 air squats 5 wall ball shots 10 yd slep push 5 PVC good mornings 10 PVC pass throughs 10 [...]
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 clean warm-up Front squat skill transfer exercises [...]
Frontier Fitness SF East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We [...]
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 [...]
Frontier Fitness SF East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is [...]
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 [...]
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 [...]
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 [...]
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 [...]