Announcements
-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!
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
Banded Pushups (5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Chin-ups (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)
Standing Barbell Curl (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Ring Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Cooldown
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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