Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

June 9, 2023
Compete
AMRAP 10 Minutes
5 L Pull-ups
25ft Handstand Walk
June 8, 2023
Aerobic Capacity

10 Min at RPE5
-Rest 2 Min-
10 Min at RPE5
-Rest 3 Min-
5 Min at RPE5

June 7, 2023
What's Rich Doing

6 Sets
2:00 On/1:00 Off
75 Double Under
15 Toes To Bar
Max Wall Ball (20/14)

June 6, 2023
Strength

3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
*Pause for 3 seconds in split.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE

June 5, 2023
M30

8 Rounds
200m Run
10 Jumping Lunges (L+R=1)
5 Hand Release Push Ups

June 3, 2023
Scaled

For Time:
25ft -50ft -75ft
Back Rack Lunge (95/65)
15-10-5
Toes to bar (OR 30-20-10 Hanging Knee Raises)
**If you don’t have space, complete back rack forward lunges in place (8-16-24 steps)

June 2, 2023
Compete

4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-

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