Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness
m

Compete

3 sets: AMRAP 5 Minutes 5 Strict Pull Ups 5 Strict Ring Dips 15 Wall Balls (30/20) (10/9ft) -rest 3 minute b/t sets- *If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice! **Hold bigger unbroken sets instead

For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

For time 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) 20 Chest to bar Pull Ups 40 Toes to bar 80 Wall Balls (20/14) 40 Toes to bar 20 Chest to bar Pull Ups 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135))

5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. --rest 2 minutes -- 5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. Score is total walk in feet

21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups *Repeat from August 1, 2022

For Time: 50 Chest to bar pull ups 50 Toes to bar *every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35) **If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25)

8 sets (1 set every 3 minutes) 200m Run 10 Hang Dumbbell Snatch (50/35) 40 Double Unders

5 Sets (New set every 5 minutes) AMRAP 3 Minutes 12 Strict Pull Ups 12 Dumbbell Bench (2x70/50) *Max Bike Erg Calories in Remaining Time -rest 2 minutes b/t sets-

AMRAP 20 Minutes 500m Row 15 Burpees over Rower 400m Run 15 Burpees over Rower

Close

Lorem ipsum dolor sit amet, consectetur
adipiscing elit. Pellentesque vitae nunc ut
dolor sagittis euismod eget sit amet erat.
Mauris porta. Lorem ipsum dolor.

Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

Our socials
About