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Friday 7/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Thursday 7/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Wednesday 7/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Tuesday 7/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Monday 7/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Sunday 7/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Saturday 7/13

Frequency Fitness Mount Pleasant – CrossFit 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

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Friday 7/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

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

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Thursday 7/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For time
2-minute handstand hold
Row 500m
2-minute low plank hold
Row 500m
2-minute support on rings / bar
Row 500m

*16 minute time cap
*Must accumulate full 2 minutes before moving onto rower

B. 9 Minute EMOM
– 40s Alt. Arm DB Squat Cleans
– 40s Hollow Rocks
– 40s Arch Rocks

Scaled: work in 30 second intervals

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds For Time
Run 400 meters
30 Weighted ABMAT Sit-ups
15 Double KB Sumo Deadlifts

*25 minute time cap

B. 5 Minute AMRAP
30s Weighted Wall Sit
30s Active Rig Hang Hold

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Wednesday 7/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Bench Press
8.8.6.6.6.

*Superset with 10 DB Reverse Lunges (each leg)
*Record heaviest weight used
*15-20 minute clock

B. For Time
21-18-15-12
Kettlebell Swings
Air Squats
Hand Release Push-Ups

Beg – 35/25lb
Int – 55/45lb
Adv – 70/55lb

*12 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds
A. Jump Squats
B. Mountain Climbers
C. Hand Release Push-ups
D. DB Jumping Jacks
E. Step-ups / Box Jumps

*Teams of 2
*30 seconds on : 30 seconds off
*Partner 1 AMRAPS for 30 seconds, then partner 2 and so on…

B. 5 Minute AMRAP
Max Effort Decline Plank Hold

*10 Prisoner Squats every time you break

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