A. Max Height Box Jumps
Sets of 8.6.4.3.2.2.
*Increase height as form remains
*10 Push-ups in between sets
*15 minute clock
15lb plates = 1″
25lb plates = 2″
45lb plates = 3″
B. 10 Rounds For Time
200m Med Ball Run
15 Wall Ball Shots
*15 squat penalty if you drop the ball
*30 Minute Time Cap
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
“Invincible” – 4 RFT
24 Toes-to-Bars
50 Double-Unders
16 Squat Cleans
50 Burpees over Bar
*In teams of 2 (split reps)
*May jump rope simultaneously
*30 minute time cap
Beg – Choose own weight w/focus on technique
Int – 135/95
Adv – 185/125
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
“Weight For Me!” – For Time
800m Sandbag Run
120 DB Floor Press
120 TRX Rows
120 Weighted Pop Squats
600m Sandbag Run
60 DB Floor Press
60 TRX Rows
60 Weighted Pop Squats
400m Sandbag Run
*In Teams of 2
*Run together and alternate reps / who is carrying the sandbag as you see fit
*35 minute time cap
A. 10 Minute Clock
2 KB Turkish Get-ups (each arm)
50m KB Farmers Carry (posture focused)
B. 10 Minute Clock
Rope Climbs (skill progression & technique)
Between each rope climb, perform a 30s Squat Hold (posture focused)
C. 15 Minute AMRAP
2 Rope Climbs (1 per partner)
150m Run
20 Synchro Air Squats (each)
40 Single-arm KB Push Press
*In Teams of 2
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 30 Minute AMRAP
5 Min of Alternating DB OH Lunges
5 MIn of Alternating Burpee Plate Hops
5 Min of Alternating DB Snatches
5 Min of Alternating Weighted ABMAT Sit-ups
5 Min of Alternating DB Squat Cleans
*Teams of 2
*Alternate every X reps with partner
*Rest 1 minute in between stations
B. Finisher
2 Min Weighted Plank Hold
A. Double Under Skill & Practice
– Coaches Progression #1
– Coaches Progression #2
– Coaches Progression #3
B. Sumo Deadlift High Pull Skill & Practice
4 SDL + 4 SDLHP
*Work up to as many sets can be achieved in a 10 min window
C. 5 Rounds (90 sec on : 90 sec off)
15 SDLHP
AMRAP DU / SU
*In Teams of 2
*P1 works for 2 min while P2 rests
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 4 Minute AMRAP
20 Narrow Squats
15 KB Swings
10 Push-ups
Rest 1 Minute
B. 4 Minute AMRAP
20 Sumo Squats
15 KB SDLHP
10 Half Burpees
Rest 1 Minute
C. 4 Minute AMRAP
20 KB Goblet Squats
10 Burpees
*Rest 1 minute & repeat
A. Strength & Balance
5 x 6-8 Bradford Press
*Superset with 10 DB Single-Legged DL (each side)
*15-20 minute clock
B. Kettlebell Deadlift / Push-Up Ladder
Blue – 30/25 reps
Yellow – 25/20 reps
Grey – 20/15 reps
Green – 15/10 reps
Red – 10/5 reps
*Beginning with the blue kettlebell(s), men complete 30 deadlifts + 30 push-ups before moving on to the next color
*Women complete 25 deadlifts, 25 push-ups … etc.
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 30 Minute Clock
40-30-20-10
80-60-40-20
DB Strict Press
Flying Lunges (total)
*Begin each new round with 20 Renegade Rows (total)
If you finish the above within the 30 minute time cap, AMRAP the following
10 TRX Rows
15 DB Romanian Deadlift
20 Russian Presses
B. Coach’s Surprise
A. 15 Minute EMOM
– 7 Inverted Barbell Rows
– 7 Box Jumps
– 30s Hollow Hold (Intensify!)
B. 2 Minute AMRAP
2.4.6.8.10…
Pull-ups / TRX Rows
Box-Overs
Kettlebell Swings
Then within 2 minutes…
Sprint 50m
*Repeat the above x 5 (20 min clock)
*Rest for the remainder of the 2 minutes once finished with run
*Attempt to get farther or stay consistent with each round
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 15 Minute AMRAP
6 DB Burpee Box Step-ups
9 Push-ups
12 Double DB Snatches
150m Run
B. 15 Minute AMRAP
20 Wall Ball Shots
40 Jumping Jacks
20 OH Lunges
40 Mtn. Climbers
C. 3 Minute Finisher
Max Effort ABMAT Sit-ups
A. 20 Minute AMRAP
40 Deadlifts
30 Front Squats
20 S2O
*Score rounds + reps
*In Teams of 2
Beg – Choose weight w/focus on technique
Int – 115/75lb
Adv – 155/105lb
B. Deadlift
2.2.2.2.
*12 minute clock
*Record heaviest weight used
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 25 Minute AMRAP
2 Half Burpees
2 Single-Arm DB Power Clean & Jerk
2 Air Squats
10 Ball Slams
4 Half Burpees
4 Single-Arm DB Power Clean & Jerk
4 Air Squats
10 Ball Slams
6 Half Burpees
6 Single-Arm DB Power Clean & Jerk
6 Air Squats
10 Ball Slams
Etc…
*100 Russian Twists every 5 minutes
B. 5 Minute AMRAP
30 Bicycle Crunches
30 Banded Fire Hydrants
*30 = Total Reps
On a continuously running clock, 2 minutes of each for max reps of:
DB Snatches
Reverse burpees
Double-unders
Row (for calories)
WBS
Rest
*Complete the above x 2
*Aim to get more reps or same # of reps 2nd time through
*Athletes are in charge of moving from one station to the next as quickly as possible
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
“Zachary Teller” – For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
*45 minute time cap
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
4 Rounds For Time
Cash in… 20 Burpees Over Partner
400m Rifle Run
20 American Kettlebell Swings
20 Rifle Reverse Lunges
20 Synchronized Sit-ups *each
20 Rifle Squats
Cash out… 20 Burpees Over Partner
*Each round, increase reps by 10
*40 minute time cap
30 Minute EMOM
Odd minutes: 5 Pull-ups, 10 KB Goblet Squats
Even minutes: 1 Clean & Jerk
*Clean may be power or full
*May opt to replace pull-ups w/ 1 muscle-up
*Record heaviest weight used
Beg – 1 Deadlift + 1 Hang Power Clean + 1 Push Press
Frequency Fitness Mount Pleasant – MetCon Workout of the Day
A. 20 Minute AMRAP
6 Calories on the Rower
6 Push Press
6 Skiier Swings
9 Calories on the Rower
9 Push Press
9 Skiier Swings
12 Calories on the Rower
12 Push Press
12 Skiier Swings
*Teams of 2
*Teams alternate calories and reps as they see fit
B. Finisher
– Devil Presses
– Bicycle Crunches
*40 sec work : 20 sec rest
*Complete 4 rounds of each movement
