WOD

Monday 7/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 2 Wall Walks
2nd – 5 Box Jumps
3rd – 10 Dips

*Attempt to increase height on the box each round

B. Interval Training (3 min on : 3 min off)
10 Burpee box jump-overs
AMRAP HSPU

*Repeat for 4 rounds
*Score total # of HSPU across all 4 intervals

F – Hand Release or Pike Push-ups
P – Box Pike Push-ups
S – Kipping or Strict HSPU

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Saturday 7/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For max reps at each station:
Tabata Chest-to-Bar Pull-ups
Tabata 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

 B. Deadlift
8.8.8.8…

*Use the remainder of class to work on deadlift
*Try to start at a challenging weight, and increase weight if technique allows

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Sunday 7/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strict Press
10.8.8.6.6.

*Superset with 20 Air Squats
*Increase weight as technique remains
*15 Minute Clock

B. 30 Minute AMRAP
5 Minutes of Alternating DB Walking Lunges
5 Minutes of Alternating Burpee Plate Hops
5 Minutes of Alternating DB Overhead Carries
5 Minutes of Alternating Burpee Plate Hops
5 Minutes of Alternating DB Walking Lunges

*Teams of 2
*Alternate every 1 length (down and back) of the floor
*Alternate every 5 reps with the burpee plate hops

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Thursday7/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 30 Minute Clock
– 1 Rep Technical Max Clean

If the athlete makes it less than 135/95 have them go functional
If the athlete makes it to 165/115 have them go performance
If the athlete makes it to 225/155 or higher have them go sport

B. 3 Rounds For Time
30 Wall Ball Shots
30 Power Cleans

F – 95/65
P – 115/85
S – 135/95

*In Teams of 2
*15 minute time cap

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Wednesday 7/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Push-Press
5.5.5.5.5.

*Focus on the eccentric portion of this lift to build strength
*Superset with 10 DB Single-Legged RDL (each leg)

B. Double Kettlebell Deadlift / Push-Up Ladder
White – 30/25 reps
Yellow – 25/20 reps
Green – 20/15 reps
Red – 15/10 reps
Blue – 10/5 reps

*Beginning with 2 white kettlebells, men are to complete 30 deadlifts + 30 push-ups before moving on to the next color
*Women complete 25 deadlifts, 25 push-ups … etc.

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Monday 7/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 5 Sumo Deadlift High-Pulls
2nd – Rest

*Increase weight with each set as technique remains

B. Every other 2 Minutes for 20 Minutes
20/15 Calorie Row
AMRAP Sumo Deadlift High-Pulls

P – 65/45
P – 75/55
S – 95/65

*Score total SDLHP over the time period

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Sunday 7/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st minute – 8 Back Squats
2nd minute – 10 Standing DB Bent Over Rows
3rd minute – Rest

*Complete sets of increasing weight
*Step ups 2:1

B. 15 Minute AMRAP
6 Burpees Over Bar
6 Pull-ups
10 Power Cleans
10 Front Squats

F – 75/55
P – 95/65
S – 115/85

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