Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

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
January 25, 2023
What's Rich Doing

Row
10x 250m w/:30 Rest
-Rest 2:00-
Clean and Jerk
10×6 @135/95 (OTM

January 24, 2023
Strength

Build to a Heavy Power Snatch + Overhead Squat in 10 minutes.
5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE
4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE
3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE
2x 1 Power Snatch + 1 Overhead Squat @9/10 RPE
*Rest as needed in between sets.
3 Floating Snatch Deadlift @ 95% 1 RM Snatch
3 Floating Snatch Deadlift @ 95% 1 RM Snatch
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @ 105% 1 RM Snatch

January 23, 2023
M30

EMOM 15 Minutes
Minute 1: 12-15 Burpees
Minute 2: 6 Shuttle Runs (25ft = 1 rep)
Minute 3: 16 Cossack Squats

January 21, 2023
Masters

15-12-9
Dumbbell Thrusters (2×50/35)
Dumbbell Box Step ups (2×50/35) (24″/20″)
*30 yard Sled Push (4×45/3×45) after each set

January 20, 2023
Compete

7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike Erg
-rest 1 minute-
7:00 Max Distance Ski Erg

January 19, 2023
Aerobic Capacity

4x (45 Sec at RPE8, 15 Cals at RPE1-2)
-Rest 3 Min-
4x (30 Sec at RPE9, 10 Cals at RPE1-2)
-Rest 3 Min-
4x (15 Sec at RPE8, 5 Cals at RPE1-2)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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