Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

September 22, 2023
Compete
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)
September 21, 2023
Aerobic Capacity

12 Sets
75 Sec at RPE3
45 Sec at RPE7
15 Sec at RPE1
*No additional rest between reps or sets.

September 20, 2023
What's Rich Doing

5 Rounds
20 Stair Master Flights (OR 30 Cal Standing Bike Erg)
40 Air Squat
200ft Walking Lunge
*All with 20/14 Vest.

September 19, 2023
Strength

4 Muscle Cleans @ 6.5/10 RPE
4 Muscle Cleans @ 6.5/10 RPE
4 Muscle Cleans @ 6.5/10 RPE
4 Muscle Cleans @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.
2 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
2 Pause Rack Jerk + 1 Rack Jerk @ 7/10 RPE
*Pause in split for 3 seconds.
18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE
18 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE

September 18, 2023
M30

For Time:
21 Burpees
200m Run
15 Box Jump Overs (24/20)
200m Run
9 Burpee Box Jump Overs (24/20)
-rest 2:00-
9 Burpee Box Jump Overs (24/20)
200m Run
15 Box Jump Overs (24/20)
200m Run
21 Burpees

September 15, 2023
Scaled

For time:
15-12-9
Echo Bike Calories
Thrusters
Round 1: 15 @ (65/45)
Round 2: 12 @ (75/55)
Round 3: 9 @ (95/65)
-Then-
66-foot overhead walking lunge (95/65)

September 14, 2023
Aerobic Capacity

8 Min at RPE5, 2 Min Rest
3 Min at RPE6.5, 3 Min Rest
6 Min at RPE5, 90 Sec Rest
3 Min at RPE7, 3 Min Rest
8 Min at RPE5, 2 Min Rest
2 Min at RPE7.5, 2 Min Rest
2 Min at RPE8

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07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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