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**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm up
Arms and Core Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Deficit Pushups (5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.
Ring Row – Feet Elevated (5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Ring Dips (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
DB Spider Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Barbell Skull Crushers (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Incline Dumbbell Curls (*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Metcon (No Measure)
Core Work:
Workout Definition
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Around the Worlds
30 sec Hanging L-sit hold
60 Sec Plank Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Cool Down
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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