Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

May 31, 2023
What's Rich Doing
Partner
You Go – I Go
4 Rounds (each)
75 Double Unders
25 Wall Ball (20/14)
25 Toes to Bar (sub V-ups for lack of rig space)
Individual Version
4 Rounds
75 Double Unders
25 Wall Ball (20/14)
25 Toes to Bar (sub V-ups for lack of rig space)
*1:1 Work:Rest
May 30, 2023
Strength

3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE
3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE
3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE
3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE
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 @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

May 29, 2023
M30

800m
…directly into…
AMRAP 10 Minutes:
10 Towel Rows or 10 Bent Over Banded Banded Rows
10 Push Ups
15 Air Squats
…directly into…
800m Run

May 27, 2023
Scaled

For Time:
4-3-2-1-1
Rope Climbs (OR 12-9-6-3-3 Strict Pull Ups)
1-2-3-4-5
Power Cleans (155/105)

May 26, 2023
Compete

AMRAP 3 Minutes
75 Double Unders (together)
50ft Handstand Walk (together)
Max Deadlifts (275/185) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
Individual version:
AMRAP 3 Minutes
75 Double Unders
50ft Handstand Walk
Max Deadlifts (275/185)
*Go until you get 35 reps
-rest 1 minute b/t sets-

May 25, 2023
Aerobic Capacity

Warm-Up:
3 Sets
3x (30m Acceleration to Sprint, 1 Min Walk)
*Rest 2 Min between sets.
Main Workout
2 Sets
100m at RPE9, 1 Min Rest
200m at RPE8.5, 90 Sec Rest
300m at RPE8, 2 Min Rest
200m at RPE8.5, 90 Sec Rest
100m at RPE9
*Rest 5 Min between sets.

May 24, 2023
What's Rich Doing

@0:00
21 Overhead Squat (115/80)
21 Toes to Bar
@3:00
18 Overhead Squat (135/95)
21 Toes to Bar
@6:00
15 Overhead Squat (155/105)
21 Toes to Bar
@9:00
12 Overhead Squat (185/125)
21 Toes to Bar
@12:00
9 Overhead Squat (205/145)
21 Toes to Bar

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