Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery day!
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
Diamond Pushups
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Chin-ups (5 sets: 10 reps – RPE 8
*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)
Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Alternating DB Curl (4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Core Work:
Workout Definition
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
30 Heel taps (each side)
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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