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

Masters

15-12-9 Dumbbell Thrusters (2x50/35) Dumbbell Box Step ups (2x50/35) (24"/20") *30 yard Sled Push (4x45/3x45) after each set

Masters 35-44 4 Sets: AMRAP 1:30 15/12 Calorie Echo Bike 12 Front Squats (155/105) Max Ring Muscle Ups -Rest 3:30 b/t sets- *Sub 20/16 Calorie Assault Bike for Rx’d if needed

We are subbing 15 Box Jumps (24"/20") for the Double Unders. The rest is the same! Teens 16-17 4 sets: 12 Box Jumps (24”/20”) 12 Devils Press (2x50/35) 12 Box Jumps (24”/20”) -rest 1:1 b/t sets-

40-30-20-10 Push Ups Calorie Row *REPEAT from October 12, 2021 Teens 14-15 Complete as written above *REPEAT from October 12, 2021

Teens 16-17 AMRAP 3-3-3-4 Minutes 100 Double Unders 100’ Handstand Walk Max Rope Climbs -Rest 1 minute after each AMRAP-

3 Rounds: 15/12 Calorie Standing Bike Erg 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Power Cleans (2x50/35) 6 Dumbbell Shoulder to Overhead (2x50/35) -Rest 5 min- For time: 45/36 cal Standing Bike Erg 36 Dumbbell Deadlifts (2x50/35) 27 Dumbbell Hang Power Clean (2x50/35) 18 Dumbbell Shoulder to Overhead (2x50/35)

Masters 35-44 4 Sets (1 set every 2 minute) 2 Rope Climbs 6 Wall Walks Max effort Strict Ring Dips -rest 1 minute between sets- *Score is number of Strict Ring Dips

For Time 30/20 Calorie Row 80’ Handstand Walk 30/20 Calorie Row 40’ Handstand Walk -at the 6 minute mark- 5 sets (1 set every 2 minutes) 20/15 Calorie Row 40’ Handstand Walk

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