frontierstrong

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 »

Wednesday, October 31, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 8 min EMOM Odd – 3-5 Strict C2B/Pull Ups Even – 5-12 Butterfly pull ups/kipping C2B/Pull Ups B) Skill Strength Toes to Bar Max Unbroken X 3 The goal is to do 3 large… Read more »

Tuesday, October 30, 2018

MAIN WOD Warm up 8 min M1 10 Alt DB Snatches M2 10/8 Cal Row M3 5 Burpees M4 3-5 Chest to bar [partner may assist] In partners, For time: 100 DB Snatches 50/35 80 Cal Row 60 Burpees 40… Read more »

Monday, October 29, 2018

MAIN WOD For time 3 rounds 12 Hang power Snatch 95/65 10 Overhead Squats 7 Jump back squats Rest 3 mins 1 round 50 Americanos 55/35 50 Cals Row ***Any resting of the bar on the floor or quads before… Read more »