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Strength

1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 65% 1 RM Snatch Balance 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 70% 1 RM Snatch Balance 1 Snatch Balance + 1 Overhead Squat +

Successory Work 3 Sets 10 Step Up 15 Sit Up :30 Plank 1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 75% 1 RM

Successory 3 Sets 10 Dumbbell Bulgarian Split Squat (5 each leg) :30 Pallof Hold (each side) 20 Kettlebell Side Bends (heavy) (10 each side) 3 Muscle Clean + 1 (4 Position Tall Clean (2",4",6", full)) @ 6.5/10 RPE 3 Muscle Clean + 1 (4 Position Tall

4 Strict Press @ 65% 1 RM Strict Press + 4 Push Press @ 65% 1 RM Push Press 4 Strict Press @ 70% 1 RM Strict Press + 4 Push Press @ 70% 1 RM Push Press 4 Strict Press @

3 Sets 10 Dumbbell Bulgarian Split Squat (5 each leg) 14 Alternating Single Leg Toes To Bar 30 Kettlebell Side Bends (15 each side) 3 Muscle Clean + 1x (4 Position Tall Clean (2",4",6", full)) @ 5.5/10 RPE 3 Muscle Clean + 1x (4 Position

1 Snatch Balance @ 65% 1 RM Snatch 1 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Balance @ 80%

3 Deadlift @ 70% 1RM Deadlift 2 Deadlift @ 75% 1RM Deadlift 1 Deadlift @ 80% 1RM Deadlift 1 Deadlift @ 85% 1RM Deadlift 1 Deadlift @ 90% 1RM Deadlift 1 Deadlift @ 95% 1RM Deadlift 1 Deadlift @ 100% 1RM Deadlift 5 Bench Press @ 8/10

Take 10 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps) -Then- Take 80% of that 1 RM and hit for 3 singles. Take 10 minutes or 5 singles to build to a heavy Clean

10 Deadlift @ 65% 1 RM Deadlift 8 Deadlift @ 68-70% 1 RM Deadlift 6 Deadlift @ 70-73% 1 RM Deadlift 6 Deadlift @ 73-75% 1 RM Deadlift 4 Deadlift @ 85% 1 RM Deadlift *If you have a super heavy 1 RM, use low

7 Snatch Deadlift @ 85% 1 RM Snatch 5 Snatch Deadlift @ 88% 1 RM Snatch 5 Snatch Deadlift @ 90% 1 RM Snatch 5 Snatch Deadlift @ 93% 1 RM Snatch 3 Snatch Deadlift @ 95% 1 RM Snatch *Use straps. 5 Wide Grip Bench

Front Squat 3 Front Squat @ 68% 1 RM Front Squat 3 Front Squat @ 73% 1 RM Front Squat 3 Front Squat @ 78% 1 RM Front Squat 3 Front Squat @ 83% 1 RM Front Squat 3 Front Squat @ 83-85% 1 RM

Successory 3 Sets 10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm) 10 Barbell Back Rack Step Up 20 Heavy Kettlebell Side Bend (10 each side) Muscle Clean + Strict Press + Close Grip Overhead Squat 3 Muscle Clean + 3 Strict Press + 3

Close

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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