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

Daily Workout

November 21, 2023
Strength
1 Back Squat @ 6/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9.5/10 RPE
1 Back Squat @ 10/10 RPE
*50 Yard Build Up Sprint after each set. (See workout prep notes for reminder of what Build Up Sprint Is)
3 Push Press @ 6/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE
1 Push Press @ 8.5/10 RPE
1 Push Press @ 9/10 RPE
1 Push Press @ 9.5/10 RPE
1 Push Press @ 10/10 RPE
3 Snatch Pull @ 105% 1 RM Snatch
3 Snatch Pull @ 105% 1 RM Snatch
3 Snatch Pull @ 105% 1 RM Snatch
November 20, 2023
M30

2 Rounds for Time:
3 Minute Run (Easy Pace)
30 Alternating Leg V-Up
30 Air Squats
2 Minute Run (Moderate Pace)
20 Alternating Leg V-Up
20 Air Squats
1 Minute Run (Fast Pace)
10 Alternating Leg V-Up
10 Air Squats
Cap: 20 Minutes

November 18, 2023
Scaled

5 sets
8 Dumbbell Bench Press (2×35/20)
2 Strict Chin Ups (OR 4 Ring Rows)
6/4 Calorie Ski (OR Row)
2 Strict Ring Dips (OR 4 Box Dip)
8 Dumbbell Bent Over Row (2×35/20)
-rest 1:00 b/t sets-

November 17, 2023
Compete

2 Sets:
AMRAP 8 Minutes
40 Crossovers
4 Rope Climbs
20 GHD Sit Ups
-rest 4 minutes b/t sets-

November 16, 2023
Aerobic Capacity

8x50m (25m Any Drill/25m Swim RPE3), 15 Sec Rest
9x (25m Swim w/Fins at RPE3, RPE5, RPE10), 15 Sec Rest
25m Swim at RPE2-3
5x (125m Pull at RPE 4-5, 60 Sec Rest)
25m Swim at RPE2-3
7x 75m Swim (25m RPE10, 25m RPE5, 25m RPE3), 45 Sec Rest
25m Swim at RPE2-3
Total: 1800m

November 15, 2023
What's Rich Doing

2 Sets
2 Rounds
75 Double Under
25 Overhead Squat (95/65)
75 Double Under
25 GHD Sit Up
*New set every 10 minutes.

November 14, 2023
Strength

5 Seated Strict Press @ 6/10 RPE
5 Seated Strict Press @ 6.5/10 RPE
3 Seated Strict Press @ 7/10 RPE
3 Seated Strict Press @ 7.5/10 RPE
1 Seated Strict Press @ 8/10 RPE
1 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 10/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
2 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 9.5/10 RPE
1 In the Hole Front Squat @ 10/10 RPE

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