frontierperformance

Saturday, November 10, 2018

GYMNASTICS HSPU A) Wall walks with Shoulder taps 7-10/side X 3 B) Wall facing HSPU 3-5 X 4 C) Box HSPU (focus on tripod position) 5-7 X 3 D) Freestanding HSPU to ab mat 1-2 X 8 E) Kipping HSPU… Read more »

Friday, November 9, 2018

MAIN WOD 31 HEROS In partners AMRAP 31 mins 8 Thrusters 135/95 6 Rope climbs 11 High Box Jumps 30/24 Resting partner must complete a 400m wall ball run while the active partner pursues the AMRAP. The resting partner must… Read more »

Thursday, November 8, 2018

MAIN WOD “CHRIS KYLE” In partners, 3 rounds for time 40 Americanos 55/35 40 Box Jumps 40 Touch and go clusters, no dropping 65/45 40 Push ups feet on box   COMP WOD “CHRIS KYLE” Individually, 3 rounds for time… Read more »

Wednesday, November 7, 2018

MAIN WOD “DT” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks   COMP WOD “HEAVY DT” 5 rounds for time: 12 Deadlifts 205/145 9 Hang Power Cleans 6 Push Jerks   GYMNASTICS A) Skill… Read more »

Tuesday, November 6, 2018

MAIN WOD “THE SEVEN JR.” 7 rounds for time: 7 HSPU 7 Thrusters 95/65 7 Knees to elbows 7 Deadlifts 185/135 7 Burpees 7 Americanos 55/35 7 Pull ups/jump pull ups   COMP WOD “THE SEVEN” 7 rounds for time:… Read more »

Monday, November 5, 2018

MAIN WOD “THACKER” For time: Buy in: 400m Run 50 Double unders Then, 6 rounds for time: 26 Burpees 8 Power Cleans 135/95 4 Shoulder to overhead   COMP WOD “THACKER” For time: Buy in: 400m Run 50 Double unders… Read more »

Sunday, November 4, 2018

GYMNASTICS A) Skill 10 Min EMOM 1-6 Ring Muscle Ups/Kipping C2B/Strict Pull Ups B) Skill Strength Every 30 Sec X 10 Rounds 5 Kipping Def HSPU (find a tough deficit) C) Strength 3 sets 15 band rows (https://youtu.be/QmDZULBb_K0) 10 DB… Read more »

Saturday, November 3, 2018

GYMNASTICS A) Rope Pull Ups 3-5 X 6 B) Legless or Froggie RC (1/2 Rope) 1 X 10 C) Foot Lock RC Squats 10 X 3 D) Rope Climbs 1 X 6 E) E2MOM X 3 5 Tempo Pull Ups… Read more »

Friday, November 2, 2018

PLEASE NOTE THAT THERE ARE NO CONDITIONING CLASSES AFTER THE 4:30PM CLASS DUE TO THE LOUISE EBERTS INTERMEDIATE GYMNASTICS SEMINAR. MUST BE SIGED UP AND HAVE PAID FOR THIS SEMINAR MAIN WOD EMOM M1 3 HSPU + 2,4,6… Americanos 50/35… Read more »

Thursday, November 1, 2018

MAIN WOD For max total load 500 Double unders Every 50 double unders: 5 TnG U/B Cleans + 5 U/B Sh 2 oh   COMP WOD For max total load 1000 Double unders Every 100 double unders: 5 TnG U/B… Read more »