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Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. "Lynne" 5 Rounds for max REPS: Every 5:00 x 25:00 -Bench Press -Pull Ups F: 2DB Bench @30X1 Tempo + Ring Row @1010 Tempo P: Bench Press [M=Bwt, W=2/3] + Strict/Kipping/CtB/Pull Ups S: Bwt Bench + Strict CtB Pull ups or Bar MU 25 Min clock counting down. Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY The Green Mile28 Minute EMOM RowDouble KB HoldDB Burpee Box Step-oversPlank45 sec work at each station : 15 sec rest & rotate Finisher (for completion)40 Box Dips @ tempo 3011

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Sumo Deadlift x5 F: x10 Reps @ 2020 Tempo P/S: Build to tough set of 5 Reps Skill - Handstand Hold; Max effort; 1 attempt 20min Clock B. 5 minute AMRAP; 500m Row for time Remaining time is max rep double unders F: Row + Single Unders P/S: As rx Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 50 First DatesFor Time: 50 Slam Ball Thrusters 50 Deficit Push-ups (using KB) 50 Double-unders (2:1) 50 Alt. Arm Kettlebell Swings 50 ABMAT Sit-ups 50 1/2 Burpees Beginners: 30-40 reps of everything25 minute time

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY Long WOD 1.26 All Groups; 35 min AMRAPRow 250m/Run 200m + 5x Wall Walk or 25' Handstand walk 10x Single Arm Alt Arm KB Hang Power Clean or SlamBall 15x Push Ups 20x Sit Ups Rest 60 sec All Groups

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Teams of 3: Battle of the Teams 2 sets; 10 min AMRAP, rest 3 min; get new partners & repeat! P1, then P2, then P3, then next movement 2x 2DB Man Maker4x 2DB Renegade Row L/R6x 2DB Box Step Over [3x Each side]8x 2DB Ground to Overhead10/8 Cal AirBike Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY GoldenEye 25 Minute AMRAP Buy in… 3 min Side Plank (alt. sides as needed) 30 Alt. Arm DB Bent Over Rows (total) 15 Box Jumps 30 Bicycle crunches (total) 15

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Back Squat 3x8 Across A. Back Squat 3x8 across; one set every 2:30 for 15 min; 6 sets; 3 Sets to Build, then 3 Working Sets at 70-75% 1RM after each working set 20 sec Chin Over Bar Hold Cumulative B. Strength Endurance 4 sets; 20 sec on/40 sec off; 12 min total: Rotating 20 sec Overhead Squat Heavy [from a rack] rest 40 sec: F: Heavy Goblet Squat P/S: Tough Load20 sec Weighted Pull Up rest 40 sec F: Banded Strict Pull Up

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Snatch Tech, PPr, JumpAx4-5; for quality; build A1. Muscle Snatch x5 reps A2. Split Stance DB Push Press x5 L/R A3. Broad Jump x5 B. 10 min Running Clock counting down 4 min on: Row/Ski/Bike for Cal 3 min on: Single Arm Farmer Carry: 1 pt every 10m [1kb or 1DB] 2 min on: Single Arm DB Shoulder to Overhead 1 min on: Slam Ball Score Reps. Document Weight in Notes. Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Hitch 3 Rounds For

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Lunge/Jump/CarryAx4-5: Build A1. Zercher Lunge x5 L/R A2. Seated Box Jump A3. Front Rack Carry 100’ F: DB Heavy Reverse Lunge + Box Jump/Step Down+ Heavy Farmers Carry P: Zercher + Seated Box Jump/Step Down x3 + 2KB Front Rack Carry S: Zercher + Dynamic Seated Box Jump/Step Down x3 + 2KB From Rack Carry B. 6 Rounds for time 5x Hang Power Clean @60-67% of 1RM 30x Double Unders F: 50% HPCL + 50x Single Unders P: 60-67% HPCL S: 67-75% HPCL + Unbroken

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Ax4; Build to a tough set A1. Barbell Floor Press x5; 31x1, rest 15-30 sec F; 2DB Floor Press x10; 31x1 P/S: Build; 31x1 A2. Hollow Rock x15, all groups, rest 15-30 sec A3. Weighted Supinated Pull Up Negatives x5, rest 30-60 sec All Groups; can be bwt or weighted; not for score. B. Rotating Tabata; 24 intervals Dips F; Box Dips P: Strict Bar Dips or Ring Dips S: Strict Ring Dips2DB Renegade Row all groups; adjust load as neededT2B F; Hanging Knee Raise P/S:

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Ax5: SumoDeads + HS HoldA1. SumoDeadlift x8, rest 30 sec F: Clean Grip DL x10; 2020 tempo P/S: as rx A2. + Handstand Skill: Shoulder taps, rest 60-90 sec F: Wall Walk x3-4 reps; P: Wall Handstand Hold or Wall HS Shoulder Taps x20 sec S: Freestanding HS Shoulder Taps x20 sec B. 3 sets; 90 sec on/90 sec offB. Intervals; [9 min total] 90 sec on/90 sec x3 sets; 1x thru per station Score is total reps; BurpeePower Snatch ModerateRow for Cal -

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY Sunday Long WOD One Set every 8 min for 32 min; 4 sets 400m Run 15 Slam Ball 15 Wall Ball 100' Bumper Plate Carry [45/25#] 10 DB Alt Arm Power Snatch [5x each arm] 10 Burpee rest remaining time