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Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Skill/Technique 10min AEMOM Odd: Double Unders (Reps) Even: 2 Power Snatch * Maintain DUs * Build Snatch Weight * Focus on Technique B. “Don’t Stop” For Time 50 Russian Twists, 25/15 40 Pull-Ups 30 AbMat Sit-Ups 20 Thrusters, 95/65 10 Toes-to-Bar 5 Strict HSPUs

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Jerk + Front Squat 12min AEMOM Odd: 2 Push Jerk (Build) Even: 2 Front Squats (Build) * Change Weight Every 2 Mins * Same Weight Both Mvmts B. “Shoulquad” 3 Rounds for Time 20yd OH Walking Lunge, 55/35 20 WB Push Press, 20/14 20/14cal Bike (30/21cal Row/Ski) 4:00 Rest

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Russian Bear” 3 Rounds for Time 5 Deadlifts, 225/155 100m Suitcase Carry, 53/35 20 Russian KB Swings, 53/35 30 Russian Twists, 45/25 2:00 REST Rx+:  Deadlift: 275/185 | KB: 70/53

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Gymnastics Skill Handstands + Dips * 12 Mins OR.. Death by Tri’s X10 1-tri bench press 1-skull crusher 1-pull over 30 sec ski or row after each round B. “Strict” 4x E4MOM 1 set Strict Pull-Ups 1 set Strict HSPUs 1 set Strict T2B 1 set L-Sit Hold (Seconds) * All sets Unbroken * Score is total reps * L-Sit on Boxes (2secs = 1 rep)

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Consistency” 20min EMOM Min 1) 3 Power Cleans (Build) Min 2) Air Squats Min 3) Bike/Row/Ski Cals Min 4) Rest * Start Heats 2 Mins Apart * Score is Total Squats + Total Cals

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “CYOA Episode 3” 24min AMRAP 50 ____________ 40 ____________ 30 ____________ 20 ____________ 10 ____________ AbMat Sit-Ups Bar Facing Burpee Run x20m Toes-to-Bar Double Unders x3 B. Strength Pause Narrow Bench Press 4-4-4-4… 4 (Build) * 15min Clock