Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

November 28, 2022
M30
5 sets (1 set every 4 minutes)
16 Burpees over a Line
16 Squat to Overhead Reach
16 Bodyweight Step Back Lunge
November 26, 2022
Masters

Masters 35-44
4 Sets:
AMRAP 1:30
15/12 Calorie Echo Bike
12 Front Squats (155/105)
Max Ring Muscle Ups
-Rest 3:30 b/t sets-
*Sub 20/16 Calorie Assault Bike for Rx’d if needed

November 25, 2022
Compete

5 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

November 24, 2022
Aerobic Capacity

4x 75m w/Short Fins, 300 Sec Rest (25m Fast Kick, 50m Easy Swim)
2x 150m w/Short Fins, 30 Sec Rest (50m Easy Kick, 100m Fast Swim)
4x 50m Drill, 30 Sec Rest (25m Catch-Up Drill, 25m Any Drill)
5x 100m Pull (w/40 Sec, 30 Sec, 20 Sec, 10 Sec Rest between reps)
300m Kick w/Long Fins
4x 50m Swim, Short Fins, (25m No Breathing, 25m Easy)
Total: 1800m

November 23, 2022
What's Rich Doing

Warm Up
AMRAP 15
250m Ski
75 Heavy Single Under
-Rest 5:00-
100’ Handstand Walk
50 GHD Sit-Up
100’ Handstand Walk
50 GHD Sit-Up
100’ Handstand Walk
50 GHD Sit-Up
100’ Handstand Walk

November 22, 2022
Strength

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 Press
3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean

November 21, 2022
M30

AMRAP 15 Minutes
5 Wall Walks
10 Lateral Burpees over a line
20 Jumping Lunges (total)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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