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July 2020

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Skill Work Pistol Skill Work Single Leg Squat Skill Work B. “Jackie Gone Mad” 1000m Row 50 Thrusters, 45/35 30 Pull-Ups 50 Thrusters, 45/35 1000m Row

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Press 3-3-3-3… 3 (Build) Alternate: 5 Sets 12 Seated KB Z-Press w/ :03 Tempo Negative B. “Ambidextrous” 8min AMRAP 5 SA DB Thruster (R) 10m OH Walking Lunge (R) 5 SA DB Thruster (L) 10m OH Walking Lunge (L) 10 C2B Burpee Pull-Ups DB: 35/25 Rx+: 55/35

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Meter, I Hardly Know Her” Block A: 0:00 to 10:00 800m Row 200m KB Suitcase Carry Block B:  10:00 to 20:00 600m Rifle Run 200m DB Shoulder Carry Block C 20:00 to 30:00 800m Run 200m KB Farmers Carry KB: 53/35 DBs: 55/35

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Back Squat 3-3-3-3-3… 3 (Build) Scaled: B. “Fifty Shades of Legs” For Time 50 Deadlifts, 165/115 50 Box Step-Overs w/ WB 50 Wall Ball Cleans 50 Box Step-Ups w/ WB WB: 20/14 Box: 24/20

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength  12min AEMOM 5-12 Pull-Up Negatives 5-12 Elevated Push-Ups Rest 1:00 B. “Devilsu” For Time 100 Devil Presses EMOM: 5 Toes-to-Bar * EMOM Starts at 1:00

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “The Interns” 50 Double Unders 21 Thrusters, 65/45 21 Burpees over Bar 400m Run 50 Double Unders 15 Thrusters, 95/65 15 Burpees over Bar 400m Run 50 Double Unders 9 Thrusters, 115/85 9 Burpees over Bar 400m Run Rx+: Male: 95/115/135 Female: 65/85/95

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “3-2-1, Go!” Buy-In:  30/21cal Bike/Row/Ski 30 Box Jumps, 24/20 20/14cal Bike/Row/Ski 20 Box Jumps, 24/20 10/7cal Bike/Row/Ski 10 Box Jumps, 24/20

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Press 4-4-4-4… 4 (Build) * 15min Clock B. “Dierks Bentley” 5x 2:00 on, 1:00 off 10 SA DB Hang C&J 12 Pull-Ups Max Burpees over DB Rx+: C2B Pull-Ups