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

3 Cleans from Blocks @ 75% 1 RM Clean 2 Cleans from Blocks @ 80% 1 RM Clean 1 Clean from Blocks @ 85% 1 RM Clean 3 Cleans from Blocks @ 75% 1 RM Clean 2 Cleans from Blocks @ 80% 1 RM

Build to a Heavy Power Snatch + Overhead Squat in 10 minutes. 5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE 4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE 3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE 2x 1

3 Snatch From Blocks @ 70% 1 RM Snatch 3 Snatch From Blocks @ 70% 1 RM Snatch 2 Snatch From Blocks @ 75% 1 RM Snatch 2 Snatch From Blocks @ 75% 1 RM Snatch 1 Snatch From Blocks @ 75%+ 1 RM

Build to a heavy power clean in 10 minutes. 10 Power Clean 8 Power Clean 6 Power Clean 4 Power Clean 2 Power Clean -Rest as needed in between sets- *These will be cycled. Move up in weight each set and build to a heavy set of

Hang Power Snatch 3-3-2-2-1-1 Hang Power Snatch Barbell Cycling 3x10 Floating Snatch Deadlift 3x3

6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light

10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10

3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 2 Power Snatch @ 70% 1 RM Power Snatch 2 Power Snatch @ 73% 1 RM Power Snatch 2 Power Snatch @ 73-75% 1 RM Power

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE 10 Front Rack Lunges

5 Shoulder Press @ 55% 1 RM Shoulder Press 5 Shoulder Press @ 60% 1 RM Shoulder Press 4 Shoulder Press @ 65% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder

EMOM for 10 minutes perform 1 Snatch Balance. Build to a heavy single for the day 10x2 @87% 1RM Back Squat MAX OUT!!! 1RM Front Squat

2 Dip + 1 Split Jerk @ 7/10 RPE 2 Dip + 1 Split Jerk @ 7.5/10 RPE 2 Dip + 1 Split Jerk @ 8/10 RPE 1 Dip + 1 Split Jerk @ 8.5/10 RPE 1 Dip + 1 Split Jerk @ 9/10

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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