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January 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Barbell Complex 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat *Perform sets ascending in weight *15 Minute Clock F - For Max Technique P - For Max Speed S - For Max Load B. 12 Minute AMRAP 20 Squat Cleans 20 Push-ups 20 Squat Cleans 20 Pull-ups *Teams of (2) *Alternate reps as you see fit F - 95/55 P - 115/65 S - 165/115

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Shoulder 2 Overhead 1 Strict Press + 1 Push Press + 1 Push Jerk *15 Minute Clock *Teams of 2 or 3 on each rack *Technique is paramount B. Every 3 Minutes for 15 Minutes From 0:00 - 3:00 AMRAP 4 T2B 20 Double Unders From 3:00 - 6:00 AMRAP 6 T2B 30 Double Unders From 6:00 - 9:00 AMRAP 8 T2B 30 Double Unders From 9:00 - 12:00 AMRAP 10 T2B 30 Double Unders From 12:00-15:00 12 T2B 30 Double Unders F - Hanging Knee Raises & Single unders x 2 P - Knees 2 Elbows & Single unders x 2 S - T2B & Double

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Front Squats 5.5.5.5.5.5 *15 Minute Clock *Super-set with 10 DB Split Stance Deadlift (each leg) *Perform sets ascending in weight B. 12 Minute AMRAP 60 Burpees over Bar 60 Deadlifts 40 Burpees over Bar 40 Front Squats 20 Burpees over Bar AMRAP Power Cleans F - 95/55 P - 135/85 S - 185/125 *In teams of (2) *Alternate reps as you see fit *Score total team power cleans

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day 30 Minute AMRAP 5 Minutes of Alternating Weighted Walking Lunges 5 Minutes of Alternating Overhead DB Walks 5 Minutes of Alternating Arm DB Snatches 5 Minutes of Alternating Overhead DB Walks 5 Minutes of Alternating Weighted Walking Lunges *Teams of (2) *Alternate every 1 length (down and back) of the floor *Only one partner working at a time (except for 5 minute snatch block) *Rest 1 Minute in between 5 minute blocks

Yo-yo exercising is much like yo-yo dieting. That is, you do well for a while, and then you slack off. Up and down, ebb and flow. If you're trying to stay on track more, you need to find something that interests you and keep yourself motivated. If you want to stay motivated to exercise, you should first get started slowly with an exercise you like. You should also try to change up your routine so that you stay interested. Slow and Steady Wins the Race If you haven't been exercising much, don't

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Pressing Skill & Practice EMOM 1st - See Below 2nd - Rest F - Alternate 1 Wall Walk + 8 Plank shoulder taps (each shoulder) P - Alternate 1 Wall Walk + 8 Push Ups S - Alternate 1 Wall Walk + 8 Strict Wall Facing HSPU B. 6 Minute AMRAP 30 Calorie Row 30 Deadlifts AMRAP HSPU Rest 6 Minutes C. 6 Minute AMRAP 30 HSPU 30 Deadlifts AMRAP Calorie Row F - 135/85 & Hand Release Push-ups P - 185/125 & Traditional Push-ups S - 225/155 & HSPU *Teams of (2) *Work 6 minutes : Rest 6

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Hang Power Snatch 6.5.4.3.3.3 *15 Minute Clock B. 5 Minute AMRAP 42 WBS 21 Hang Power Snatch F - 65/45 P -75/55 S - 95/65 *In teams of (2) *One partner working at a time *5 Minutes on : 5 Minutes off *Complete 2 Total Rounds

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Back Squat 5.5.5.5.5.5 *15 Minute Clock *Super-set with 10 Calf Raises *Perform sets ascending in weight B. Max Effort Set T2B C. 12 Minute AMRAP 60 Double Unders 30 T2B 40 Double Unders 20 T2B 30 Double Unders 10 T2B F - Hanging knee raises & single unders P - Knees to Elbows & dubs S - T2B

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Push Press 3.3.3.3.3 *15 Minute Clock *Super-set with 10 DB Single Leg Deadlift *Perform sets ascending in weight B. 4 Minute AMRAP 16 Box Jumps 8 Push Press F - 75/55lbs. & step ups P -95/65lbs. & 20 in. box S - 115/85lbs & 24 in. box *In teams of (2) *One partner working at a time *4 Minutes on : 4 Minutes off *Complete 3 Total Rounds