frontierstrong

Sunday, October 28, 2018

GYMNASTICS A) Skill 1-2 Strict Ring Muscle Ups + 4 Ring MU + 6 Dips X 5 B) Skill Strength Handstand Pike Ups from Box 2-3/side X 5 (https:// youtu.be/IAEyQiZ96ms) C) Strength Dips 6 X 3 DB Front Raises 6… Read more »

Saturday, October 27, 2018

GYMNASTICS “Gliding Bar Muscle Ups” A) Plate Arch to L-sit Drill 1 X 10 B) Glide Toe to Bar Drill 1 X 12 C) Glide to Kip Up Bar MU 1 X 12 D1) Banded Lat Pull Downs 10 X… Read more »

Friday, October 25, 2018

MAIN/COMP WOD For time: 50 Wall Balls 100 Double unders 30 Box jumps 100 Double unders 20 Burpees 100 Double unders 50 Wall Balls ** Every 90s: rest 60s **

Wednesday, October 24, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 5-10 C2B + 3-5 Bar MU X 6 B) Skill Strength Every 2 Min X 5 12/10 Cal Ski Erg 6 Kipping Pull Ups C) Strength Straight Bar Bicep Curls 6 X 3 Single… Read more »

Monday, October 22, 2018

MAIN WOD EMOM Alternate M1 4 Pull ups 5 Burpees M2 1 Clean and Jerk Mens weights: 65, 75, 95, 105, 115,135,155,185,205,225,245,265,285,305 Womens weights: 55, 65,75,85,95,105,115,125,135,145,155,165,175,185   COMP WOD EMOM Alternate M1 3/2 Bar MU 5 Burpees M2 1 Axle… Read more »

SUNDAY, OCTOBER 21, 2018

GYMNASTICS A) Skill 3 False Grip Ring Pull Up + 2-4 Ring Muscle Ups X 4-6 B) Skill Strength 8 Min EMOM 10-15 Toes To Bar C) Strength DB Side Raises 8 X 3 Tricep Extensions 8 X 3 Chest… Read more »

SATURDAY, OCTOBER 20, 2018

GYMNASTICS “Muscle Ups” Ring Beat Swings 10 X 5 (EVERY 2 MINS) Ring Dips 6-8 X 4 (use dip bar or add weight) (EVERY 2 MINS) Russian Dip Drill on Boxes 1-3 X 6 (EVERY 2 MINS) Ring Muscle Ups… Read more »

FRIDAY, OCTOBER 19, 2018

MAIN WOD 2 rounds, In partners: AMRAP 5 mins 1,2,3.. Rope climbs 2,4,6.. HSPU Rest 3 mins AMRAP 5 mins 10 Pull ups 7 burpees 5 Deadlifts 225/155 Rest 3 mins **restart at the beginning on the 2nd round of… Read more »

THURSDAY, OCTOBER 18, 2018

MAIN WOD EMOM: [max 30 min] M1 1 Snatch M2 Row Max Cals [0 rower every time] **Snatch base weight is 55/35 +what ever calories were just rowed. [ie. Row 12 cal on the first round and your weight will… Read more »

WEDNESDAY, OCT 17, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Press to HS against wall B) Skill Strength HS Walk 5 X 25-100Ft (Assisted if needed) C) Strength Kneeling Single Arm Press 10 X 3 Push Up to Renegade Row 10 X 3 D)… Read more »