Workout of the Day

Tuesday 1/30

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 20 Minute AMRAP
200 Double Unders
100 KB American Swings
100 Air Squats
100 Push-ups
100 ABMAT SIt-ups
AMRAP KB Turkish Get-ups

F – 25/15 lb. DB
P – 35/25 lb. KB
S – 55/35 lb. KB
 
B. Pull-up Skill & Practice
(F) – Banded x 50 controlled repetitions
(P) – Strict x 50 controlled repetitions
(S) – Muscle Up x 50 controlled repetitions

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Sunday 1/28

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pull-up Skill & Practice
(F) – Banded Dips x 50 controlled repetitions
(P) – Strict Bar Dips x 50 controlled repetitions
(S) – Strict Ring Dips x 50 controlled repetitions

*Superset with 5 Box Jumps of increasing height

B. 5 Rounds For Time
400m Run
15 OHS

F – 45/35
P – 75/55
S – 95/65

*20 Minute Cap

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Saturday 1/27

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Partner Party”
30 Clean and Jerks
1 Mile Run
10 KB Turkish Get-ups
Run 1 mile
10 KB Turkish Get-ups
Run 1 mile
100 Burpees

*In teams of (2)
*Divide and conquer the reps and run together

F – 95/65
P – 115/85
S – 135/95

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Thursday 1/25

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 3 Back Squat
2nd – REST
3rd – REST

*Perform sets @ 85 – 90% of 1RM
*Beginners double or triple the reps and work on hypertrophy
 
B. In 20 Minutes or Less
50 Double Unders
10 Burpee Pull-ups
50 Double Unders
8 Burpee Pull-ups
50 Double Unders
6 Burpee Pull-ups
50 Double Unders
4 Burpee Pull-ups
50 Double Unders
2 Burpee Pull-up

F – Chin over bar
P – Chest to bar
S – Muscle Ups

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Wednesday 1/24

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

4 Minute AMRAP
10 Hang Power Cleans
5 Hanging Knee Raises

In 4 Minutes or Less
20 WBS + 20 KB Swings

4 Minute AMRAP
10 Hang Power Cleans
5 Knees to Elbows

In 4 Minutes or Less
25 WBS + 25 KB Swings

4 Minute AMRAP
10 Hang Power Cleans
5 T2B
 
In 4 Minutes or Less
30 WBS + 30 KB Swings

M – 75
W – 55

*Rest 30 seconds between each (4) minute block

 

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Tuesday 1/23

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute AMRAP
30 Calories on the Rower
30 DB Floor Press
30 Calories on the Rower
24 DB Floor Press
30 Calories on the Rower
20 DB Floor Press
30 Calories on the Rower
16 DB Floor Press
30 Calories on the Rower
12 DB Floor Press

*In teams of (2)
*Alternate reps / calories as you see fit
*Lady teams row 24 calories if needed

B. Deadlift
5 sets of 10 reps @ 60% 1RM

*Teams (2) per barbell
*Superset w/ 10 DB Curls
*Score highest weight

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Monday 1/22

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 8 Front Squat
2nd – 4 Box Jumps
3rd – REST

*Perform sets @ 60-70% of 1RM and increase box jump height

B. 15 Minute AMRAP
30 Box Jumps
20 DB Snatches
10 Burpee Box Jumps

F – 25/15 lbs.
P – 35/25 lbs.
S – 55/35 lbs.

*Teams of (2)
*Alternate reps as you see fit
*Snatches performed alternating arm

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Sunday 1/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Snatch
10.9.8.7.6.5.4.3.2.1

*Complete sets with increasing weight as technique remains
*15 minute clock (work in pairs of similar strength)

B. “Isabel”
30 Snatches

F – 75/55
P – 95/75
S – 135/95

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