Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness

Daily Workout

November 12, 2022
Scaled
18-12-6 (Female: 15-9-3)
Calorie Assault Bike
Hang Power Cleans (95/65)
-Rest 4 Min-
18-12-6 (Female: 15-9-3)
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
*Sub Echo Bike 15-9-3 (Female: 12-7-3) for Rx’d if needed
November 11, 2022
Compete

15 Bar Muscle Ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups

November 10, 2022
Aerobic Capacity

12 Sets
75 Sec at RPE3
45 Sec at RPE7
15 Sec at RPE1

November 9, 2022
What's Rich Doing

AMRAP 20 (For Quality)
5 Wall Walk
100’ 90/90 Absa Ears Duction Carry (13lb KB)
10 Behind the Neck Rack Pull
15 Bamboo Bar Overhead Squat (18lb KB +10lb)

November 8, 2022
Strength

2 Dip + 1 Split Jerk @ 7/10 RPE
2 Dip + 1 Split Jerk @ 7.5/10 RPE
2 Dip + 1 Split Jerk @ 8/10 RPE
1 Dip + 1 Split Jerk @ 8.5/10 RPE
1 Dip + 1 Split Jerk @ 9/10 RPE
6×1 @95% 1RM Back Squat
5×3 @89% 1RM Front Squat

November 7, 2022
M30

4 sets
Minute 1: Max X-Jumps
Minute 2: Max Chair/Box Dips
Minute 3: Max Sit Ups
Minute 4: Rest

November 5, 2022
Scaled

30 Toes to Bar (OR 60 Hanging Knee Raises)
25 Burpee to Bar (6” reach)
20 Handstand Push Ups (OR 30 Seated DB Strict Press 35/20)
15 Burpee Pull Ups (OR 10 Bar Muscle Ups)
5 Rope Climbs (OR 10 Zombie Rope Climbs)

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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