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

Archive

1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Rest as needed in between sets. **Penalty for breaking: 10 burpee to bar

Main Workout 2 Min at RPE3 (or 22-24 SPM) 1 Min at RPE7 (or 27-28 SPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 31-33 SPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 31-33 SPM), 30 Sec at RPE1-2 1 Min at

2 Clean and Jerk @ 60% 1RM Clean and Jerk 2 Clean and Jerk @ 65% 1RM Clean and Jerk 2 Clean and Jerk @ 70% 1RM Clean and Jerk 1 Clean and Jerk @ 75% 1RM Clean and Jerk 1 Clean and Jerk

2 Sets 4 Min at RPE5, 90 Sec at RPE7 -Rest 3 Min- 3 Min at RPE5, 60 Sec at RPE8 -Rest 2 Min- 2 Min at RPE5, 30 Sec at RPE9 -Rest 1 Min- 1 Min at RPE5,15 Sec at RPE10 *Rest 4 Min between sets.

@0:00 5 Rounds 50 Double Unders 5 Power Snatch (135/95) @7:30 5 Rounds 50 Double Unders 5 Power Snatch (165/115)

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE 1

3 sets: 30 seconds Single Arm Bodyweight Renegade Row (left) 30 seconds Single Arm Bodyweight Renegade Row (right) -rest 60 seconds- Bodyweight: July 1776 3 sets: 2 Rounds 15 Air Squats 30 Line Hops (Forward & Backward) 15 Bodyweight Step Back Lunges (total) 30 Line Hops (Side to Side) -rest 2:00

2x (3 Min at RPE6, 90 Sec Rest) 1 Min at RPE8 3 Min at RPE3 -Rest 3 Min- 2x (2 Min at RPE6, 60 Sec Rest) 40 Sec at RPE8-9 3 Min at RPE3 -Rest 3 Min- 2x (90 Sec at RPE6, 45 Sec Rest) 20 Sec at

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