Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
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-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Diamond Pushups
5 sets: 10 reps
Chin-ups
5 sets: 8-10 reps
*Weighted reps – add weight If able
Tricep Dips
4 sets: 10 reps
Incline Dumbbell Curls
4 sets: 10 reps (each side)
Single Arm DB Skull Crusher
4 sets: 10 reps (each side)
Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)
Metcon (No Measure)
1/15/22 – CORE
Workout Definition
For Time/Quality:
4 Rounds:
10 Overhead Plate Situps
10 Strict Leg Raise
15 Russian twists w/ medball (each side)
60 sec plank hold
20 KB Front Rack Marches (each side)
Warm-up (No Measure)
—-
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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