Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

February 2, 2023
Aerobic Capacity
4800m at RPE3
-Rest 1 Min-
3200m at RPE4
-Rest 1 Min-
1600m at RPE5
-Rest 2 Min-
8x (100m at RPE9, 30 Sec at RPE1-2)
February 1, 2023
What's Rich Doing

6 Sets
15 Cal Echo Bike
10 Thruster (115/80)
15 Cal Echo Bike
*New set every 4:00.

January 31, 2023
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 Clean
1 Clean from Blocks @ 85%+ 1 RM Clean
*Bar should be set above the knee.
2 Tempo Front Squat @ 7/10 RPE
2 Tempo Front Squat @ 7.5/10 RPE
2 Tempo Front Squat @ 8/10 RPE
2 Tempo Front Squat @ 8.5/10 RPE
2 Tempo Front Squat @ 9/10 RPE
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom
5x 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
4x 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
3x 1 Push Jerk + 1 Split Jerk @ 8/10 RPE
2x 1 Push Jerk + 1 Split Jerk @ 9/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.

January 30, 2023
M30

AMRAP 16 Minutes
50 Line Hops
10 Single Arm Object Push Press or Banded Strict Press (left arm)
10 Single Arm Object Push Press or Banded Strict Press (right arm)
10 Single Arm Towel Row or Banded Bent Over Row (left arm)
10 Single Arm Towel Row or Banded Bent Over Row (right arm)
:20 Pike Hold OR Handstand Hold facing Wall

January 28, 2023
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)

January 27, 2023
Compete

100/80 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar

January 26, 2023
Aerobic Capacity

Warm-up: 50m Swim, 200m Pull, 50m Kick
8x 25m (2 Any Drill/1 Sprint/1 Easy) w/10 Sec Rest
3x 100m Swim w/30 Sec Rest (RPE7-8)
50m Swim at Easy (RPE2)
2x 100m Swim w/15 Sec Rest (RPE8-9)
50m Swim at Easy (RPE2)
1x 100m at RPE10 (For Time)
50m Swim at Easy (RPE2)
3x 100m Pull w/15 Sec Rest
Cool Down: 50m at RPE2
Total: 1600m

Join Mayhem Athlete

Programmed by experts for the masses.

Shop Mayhem Nation

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