Mayhem Athlete CrossFit Mayhem Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness Froning Farms

Daily Workout

March 18, 2024
M30
2 Sets:
8-10-12
Towel Bicep Curls or Banded Bicep Curls
Chair/Box Dips
Bodyweight Upright Rows or Banded Upright Rows
-rest 2 minutes between sets
March 15, 2024
Uncategorized

6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
*Repeat from Monday February 27, 2023.

March 14, 2024
Aerobic Capacity

3 Sets
80 Sec at RPE7
1 Min at RPE7
40 Sec at RPE7
*Rest 2 Min between reps.
**Rest 2 Min between sets.

March 13, 2024
What's Rich Doing

5 Sets
50 Cal Assault Bike (Moderate)
250ft Sled Push (190/145)
50 Cal Ski (Moderate)
250ft Farmers Carry (2×70/2×50)**Max Burpee Pull Ups in minute: 10 aka stop if you get to 10.

March 12, 2024
Strength

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 Clean (2″,4″,6″, full)) @ 6.5/10 RPE
3 Muscle Clean + 1 (4 Position Tall Clean (2″,4″,6″, full)) @ 6.5/10 RPE
1 Power Clean and Jerk @ 70-75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75-80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80-85% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75-80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80-85% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85-90% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 90-95% 1 RM Power Clean and Jerk
1 Power Snatch @ 70-75% 1 RM Power Snatch
1 Power Snatch @ 75-80% 1 RM Power Snatch
1 Power Snatch @ 80-85% 1 RM Power Snatch
1 Power Snatch @ 75-80% 1 RM Power Snatch
1 Power Snatch @ 80-85% 1 RM Power Snatch
1 Power Snatch @ 85-90% 1 RM Power Snatch
1 Power Snatch @ 90-95% 1 RM Power Snatch
4 Back Squat @ 80% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85+% 1 RM Back Squat

March 11, 2024
M30

Push Up Medley For Time:
10 Wide Push Ups
10 Normal Push Ups
10 Elbows Tucked Push Ups
10 Diamond Push Ups
10 Elbows Tucked Push Ups
10 Normal Push Ups
10 Wide Push Ups

March 8, 2024
Compete

2-3 Sets: (at easy/moderate recovery pace)
400m Jog
40 Yard Sled Push (145/125)
500m Row
30 Yard Sled Push (145/125)
500m Ski
20 Yard Sled Push (145/125)
1000m Bike Erg
10 Yard Sled Push (145/125)

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