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M30

For Time: 2 Rounds 3 Minute Run (Moderate) 30 Sit Ups 30 Russian Twists (L+R=1) 2 Minute Run (Moderate-Fast) 20 Sit Ups 20 Russian Twists (L+R=1) 1 Minute Run (Fast) 10 Sit Ups 10 Russian Twists (L+R=1) Time Cap: 20 Minutes **SEE PREP NOTES FOR RX+ OPTION

4 Sets: 30 second L-Crunches 30 second Russian Twists 30 second Alternating Leg V-Ups 30 second Mountain Climbers -rest 1:00 between sets- * Score = checkbox. Just focus on moving today!!! *Too many different videos to just chose one for today’s.

Tabata x 8 Rounds (20 seconds on; 10 seconds off) Box Step Ups (24"/20") -rest 1:00- Tabata x 8 Rounds (20 seconds on; 10 seconds off) Line Hops OR Single Unders -rest 1:00- Tabata x 8 Rounds (20 seconds on; 10 seconds off) Alternating Leg V-Ups

EMOM 20 Minutes (:45 on; :15 off) Minute 1: Shuttle Runs (50ft) Minute 2: High Plank Hold Minute 3: Line Hops or Single Unders Minute 4: Alternating Leg V-Ups *Score = Total Reps. This is a lot to keep track of with little time to write

Workout Definition 2 Rounds for Time 3 Minute Run (Easy Pace) 30 Push Ups 30 Bodyweight Step back Lunge 2 Minute Run (Moderate Pace) 20 Push Ups 20 Bodyweight Step back Lunge 1 Minute Run (Fast Pace) 10 Push Ups 10 Bodyweight Step back Lunge Time Cap: 22 Minutes

EMOM 16 Minutes (:40 on; :20 off) Minute 1: X-Jumps (no jump) Minute 2: Mountain Climbers Minute 3: Alternating Bodyweight Renegade Rows (no push ups) Minute 4: Rest

For time: 15 Push Ups, 1 Sit Up 14 Push Ups, 2 Sit Ups 13 Push Ups, 3 Sit Ups Continue this pattern until 2 Push ups, 14 Sit Ups 1 Push Ups, 15 Sit Ups Time Cap: 18 Minutes

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