frontierperformance

Saturday, September 8, 2018

GYMNASTICS “Butterfly Pull Ups” A) Hollow/Arch tempo beat swings (2 second hold in each position) 3 X 6 B) Beat Swing plus Kipping Pull ups (2 sec pause a top of pull up, then move feet from hollow to arch… Read more »

Friday, September 7, 2018

MAIN WOD EMOM 20 mins 4 Power Snatch 75/55 4 Overhead Squat 4 Push ups

Thursday, September 6, 2018

MAIN WOD Every 4 mins [20mins] 10 Chest to bar/Pull ups 7 /arm 1xDB Hang Power Cleans 35/20 5 /arm 1xDB Push press   COMP WOD Every 4 mins [20mins] 10 2xDB Hang Power Cleans 50/35 7/5 Muscle Ups 5… Read more »

Wednesday, September 5, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Strict HSPU (face to wall) with a small deficit 3-5 reps X 10 (15 min) B1) Strict Knees to Elbows 1-5 sec X 3 (10 Min) B2) Hanging Hip Touches 3-5/side C) 10-20 Chin Over… Read more »

Tuesday, September 4, 2018

MAIN WOD Warm up [9 mins] M1 8 back squats [work up to a good 8RM wt] M2 100m run M3 Rest Every 8 mins [5 rounds] 8 Back Squats 8RM [8-9 RPE] 400m Run [ie. Sprint] Each round is… Read more »

Monday, September 3, 2018

MAIN WOD 5 Rounds For time: 21 Wall Balls 15 Alt DB Snatch 35/20 9 Pull ups   COMP WOD 5 Rounds For time: 21 U/B Wall Balls 15 Alt DB Snatch 50/35 9 Chest to bar

Sunday, September 2, 2018

GYMNASTICS Headstand Push to Plank reps 1 X 12 (15 Min) – Hold Headstand for 10 seconds fall into plank and hold for 30 seconds B) Strict Knees to elbows 1-3 X 6 (10 Mins) – Do NOT bend elbows…. Read more »

Saturday September 1, 2018

FP PRIDE “GAYNZ” DAY “Otters vs. Bears” In Partners for time: 100 rounds 1 2xDB Renegade Row 50/35 35/20 1 2xDB Deadlift 1 2xDB Hang Clean 1 2xDB Front Squat 1 2xDB Push Press   GYMNASTICS HSPU Wall Facing Handstands… Read more »

Friday, August 31, 2018

MAIN WOD In Partners, AMRAP 20 mins 1,2,3… Rope Climbs 21,15,9,21,15,9… Wall balls   HUNTERS CLUB 1:00PM and 6:30PM

Thursday, August 30, 2018

MAIN WOD For time [T/C 40 mins] 100,200,300m… 800,900,1000m Row 1,2,3… 8,9,10 Shoulder to overhead 135/95   COMP WOD For time [T/C 40 mins] 200,400,600… 1600,1800,2000m Bike 1,2,3… 8,9,10 Shoulder to overhead 185/125