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Daily Workout

April 11, 2024
Aerobic Capacity
5 Sets
1 Min at RPE8
1 Min at RPE1-2
1 Min at RPE4-5
1 Min at RPE1-2
1 Min at RPE8
*Rest 90 Sec between sets.
April 10, 2024
What's Rich Doing

AMRAP 20
500m Bike Erg
50ft Farmers Dumbbell Walking Lunge (2×50/2×35)
-Rest 5:00-
AMRAP 20
250m Ski
100ft Sled Pull (Moderate)
100ft Sled Push (Moderate)

April 9, 2024
Strength

Snatch Balance + Overhead Squat + Snatch Balance @ 70-73% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 75-80% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 83-85% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 83-85% 1 RM Snatch Balance
Snatch Balance + Overhead Squat + Snatch Balance @ 85-90% 1 RM Snatch Balance
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 7/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8.5/10 RPE
10 Dumbbell Incline Bench + 10 Dumbbell Hammer Curl + 10 Dumbbell Bent Over Row @ 8.5/10 RPE
*Score is Dumbbell Incline Bench. Score Hammer Curl and Bent Over row in notes.
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 7/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8.5/10 RPE
10 Lateral Double Kettlebell Front Rack Step Ups + 10 Seated Good Morning @ 8.5/10 RPE
*Lateral Front Rack Step Up: 5 each leg.
**Score Step Ups. Score Seated Good Morning in notes.
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
4 Deficit Snatch Speed Pull Singles @ 105% 1 RM Snatch
*Deficit is 4 inches.

April 8, 2024
M30

Bodyweight + Minimal: Core Work
For Time:
9-15-21-27
Tucks Ups
L-Crunches
*perform a 30 second hollow hold between each round

April 5, 2024
Compete

3 Rounds
400m Run
30 GHD Sit Ups
20 Wall Balls (30/20) (10/9)

April 4, 2024
Aerobic Capacity

Main Workout:
10x (20 Sec at RPE10, 40 Sec at RPE1-2)
5 Min at RPE5 (or 22-24 SPM)
4 Sets
2 Min at RPE5 (or 25-26 SPM)
1 Min at RPE7 (or 31-33 SPM)
90 Sec at RPE3 (or 22-24 SPM)
*No rest between sets.
Total: 30 Min

April 3, 2024
What's Rich Doing

8 Sets
1000m bike erg
20 Wall Ball (20/14, 10/9)
*Rest 1:00 between sets.

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Saturday:
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Sunday Closed

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