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

FULL SEND FRIDAY!! 25 Double Unders (OR 50 Single Under) 15 Front Squats (115/80) 50 Double Unders (OR 100 Single Under) 15 Front Squats (115/80) 25 Double Unders (OR 50 Single Under)

AMRAP 20 minutes 12/10 Calorie Assault Bike 10 Dumbbell Bench Press (2x35/20) 3 Strict Pull Ups

18-12-6 (Female: 15-9-3) Calorie Assault Bike Hang Power Cleans (95/65) -Rest 4 Min- 18-12-6 (Female: 15-9-3) Calorie Assault Bike 15-9-3 Hang Power Cleans (135/95) *Sub Echo Bike 15-9-3 (Female: 12-7-3) for Rx’d if needed

30 Toes to Bar (OR 60 Hanging Knee Raises) 25 Burpee to Bar (6” reach) 20 Handstand Push Ups (OR 30 Seated DB Strict Press 35/20) 15 Burpee Pull Ups (OR 10 Bar Muscle Ups) 5 Rope Climbs (OR 10 Zombie Rope Climbs)

4 Sets: (1 set every 6 minutes) 150m Run 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 150m Run

AMRAP 3 Minutes 2 Wall Walks 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up) -rest 2 Minutes- AMRAP 3 Minutes 24 Double Unders (OR 48 Single Under) 2 Wall Walks -rest 2 Minutes- AMRAP 3 Minutes 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg

2 Sets 20 Double Unders (OR 40 Single Under) 10 GHD SIt Ups w/6in Riser (OR 20 Alt. Leg V-Up) 5 Burpee Pull Ups (at max reach) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 20 Double Unders (OR 40 Single Under) -Rest

Partner Throwdown 1,000-m row (each at the same time) 60 thrusters (75/55) 30 Burpee Pull Ups *Row must be done under 3:45 for males and 4:20 for the women Individual Version: Partner Throwdown Friday 1,000-m row 30 thrusters (75/55) 15 Burpee Pull Ups *Row must be done under 3:45 for

6 sets (1 Set Every 4 minutes) 15/12 Calorie Assault Bike (OR 12/9 Calorie Echo Bike) 7 Devil Press (2x35/20)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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