freqs

freqs

Tuesday 4/23

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 8 Minute EMOM
1st – 6-10 Barbell Inverted Rows w/ 3 sec. eccentric
2nd – 10 Goblet Squats + 20 sec KB Goblet Squat Hold

B. 30 Minute AMRAP
800m Row
20 Pull-ups
40 Push-ups
60 Synchro Air Squats

*Teams of 2
*Score rounds & reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

For Time
1 Mile Run
200 TRX Alternating Single Leg Squats
100 DB Floor Press
50 TRX Pull-ups / TRX Rows

*In Teams of (2)

Once finished with the above… athletes are to AMRAP the following:
20 Jump Squats
10 Walkouts w/ Push-up
20 Weighted Hip Bridges
10 1/2 Burpees

*35 Minute Time Cap
*Pt. B is solo

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Monday 4/22

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo Deadlift
8.8.8.8.8.

S/S with 10 Box Step-ups to Press
*18 minute clock

B1. 2 Minute AMRAP
15 Devil Presses
AMRAP T2B

B2. 2 Minute AMRAP
25 Deadlifts @115/75
AMRAP Burpees Over Bar

*Rest 1 minute in between AMRAPS
*Repeat the above AMRAPS for 3 rounds each (18 minute clock)

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 3 Giant Sets, 60 sec rest b/t
(Exercises within giant sets are to be done back to
back immediately)

16 KB Front rack reverse lunges
150m farmers carry
32 abmat sit-ups

*12 minute clock

B. 21 Minute AMRAP
2.4.6.8.10…
Hanging Knee Raises / T2B
Air Squats
Single-Arm Push Press
Single-Legged DB Deadlift

*Every 3 minutes, entire class is to complete a 50m Sprint

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Saturday 4/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Double DT”
A. 6 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*In Teams of 2
*Partners should alternate SETS

AT THE 12:00 MARK

B. 6 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*In Teams of 2
*Partners should alternate FULL ROUNDS

Beg – choose own weight w/focus on technique
Int – 115/75
Adv – 155/105

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 RFT
30s Plank
9 Weighted Step-ups (each leg)
27 Slam Balls

*15 minute time cap

B. 5 RFT
24 KB Goblet Squats
12 KB American Swings
6 1/2 Burpees

*15 minute time cap

B. For Time
400m Run
30 Surrender Squats

*5 minute time cap

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Friday 4/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Snatch
5.5.5.5.

*10 minute clock
*Superset with 3-5 Strict Pull-ups

B. 20 Minute AMRAP
9 Power Snatches
6 C2B Pull-ups
3 Lateral Barbell Burpees

*In Teams of 2
*Partners alternate full rounds

Beg – HPS – Choose own weight w/focus on technique
Int – 75/55 | Pull-ups
Adv – 115/80 | C2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 20 Minute AMRAP
50 DUs/100 SUs
15 Heavy KB Deadlifts
10 Burpee Flying Lunges
400m Run

B. 9 Minute EMOM
1st – 30s Single-Arm DB OH Walking Lunges
2nd – 30s Alt. Arm DB Squat Cleans
3rd – 30s Plank

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Thursday 4/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
– 6 Strict Dips + 2 Sec Pause @ Bottom
– 6 Strict Toes-to-Bar / HLR
– 6 Box Pistol Squats (total)

B. For Time
1.2.3.4.5.6.7.8.9.10.
Push-ups
T2B
Pistol Squats (ea. leg)

*15 Minute Time Cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

For max reps at each station:
Tabata DB Goblet Squats
Tabata Weighted ABMAT Sit-ups
Tabata Row (increase intensity each round)
Tabata DB Power Clean and Jerks
Tabata Assault Bike (increase intensity each round)
Tabata American Kettlebell Swings

*Each Tabata = 4 minutes (20 seconds on : 10 seconds off)
*1 minute rest in between stations
*Groups of 3 per station

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Wednesday 4/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Squat Clean
10-9-8-7-6-5-4-3-2-1

*Beg – Focus on staying light / technique
*Adv – Aim to increase weight with each set
*24 minute clock

B. 6 Minute AMRAP
1 Thruster to 1 Burpee over Bar
2 Thrusters to 2 Burpees over Bar
3 Thrusters to 3 Burpees over Bar
etc…

*In Teams of 2
*P1 performs full # of repetitions, then P2
*Score highest completed round + reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 25 Minute Partner AMRAP:
30/20 Cal. Ski
50 Push-ups
30/20 Cal. Row
50 Kettlebell Swings
30/20 Cal. Bike
50 TRX Pull Ups
400m KB Farmers Carry

*Partners split reps / calories as they see fit

B. In 5 Minutes Or Less…
20 Burpees Over Partner
30 Synchronized Air Squats
40 Synchronized Jumping Jacks
50 Synchronized Reverse Lunges

*Score time per team

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Tuesday 4/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Make It To The Top!”
20 Minute AMRAP:
2 Rope Climbs
24 Alternating DB Snatches
24/20 Calorie Row

*In Teams of 2
*Teams split reps / calories

Beg – 25/15 | Sit-2-Stands / Beg. Rope
Int – 35/25 | Rope Climb (15′)
Adv – 55/35 | Legless

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 RFT:
25 WBS
20 DB Bent Over Rows
15 Burpee Box Step-ups

*25 min time cap
*Starting at minute 0 and every 3 min thereafter, everyone must hold a 30s plank before returning to exercise

B. 10 Minute EMOM
1st – 50m Sprint
2nd – Rest

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Monday 4/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)
1 Split Jerk

*Increase weight as technique remains
*15 minute clock

B. 15 Minute AMRAP
20 Dumbbell Lunges
30 Wall Ball Shots
40 Double-unders

*Score total reps

Beg – 25/15lb | 14/10lb | 60 S-U
Int – 35/25 | 16/12lb | 20 D-U
Adv – 55/35 | 20/14lb | 40 D-U

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 4 Minute AMRAP
5 Burpees
10 Medball Cleans

REST 90 SEC

B. 4 Minute AMRAP
50 SU / 25 DU
12 DB Snatch

*Repeat the above x 3

C. 4 Minute TABATA
– Hollow Snaps / Rocks
– Plank Push-ups

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Sunday 4/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

3 Minute AMRAP
Bike / Ski Calories

3 Minute AMRAP
Single-Arm DB OH Walking Lunges

3 Minute AMRAP
150m Run + AMRAP Ball Slams

*Rest 30 seconds between AMRAPS
*Repeat the above x 3

Finisher…
5 minute TABATA:
– ABMAT Sit-ups

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

 

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