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Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “9/11 Tribute” For Time (Teams of 3) 2001m Run (Together) Then… 9 Rounds 11cal Row 11 DB Snatch, 55/35 343 Box Step-Ups, 20” Then… 9 Rounds 11 Burpees 11 Pull-Ups Then… 2001m Row * Divide Reps as Needed * One Partner Working @ a Time

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Skill/Technique 10min AEMOM Odd: Double Unders Even: 5 Power Snatch * Maintain DU Each Round * Build Snatch Weight B. Choose Your Own Adventure 3 Rounds For Time 20 ________ 16 ________ 12 ________ 8   ________ Alt DB Snatch, 55/35 Toes-to-Bar Burpee Pull-Up

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Back Squat 2-2-2-2… 2 (Build) Alternate:  15 Heel Elevated Goblet Squats (Build) B. “Wrecked-Us Femoris” 100 Plate Hops 25/15 0:00 to 4:00 :30 Wall Sit AMRAP T2B 4:00 to 8:00 40/30cal Bike/Row/Ski :30 Wall Sit AMRAP Mountain Climbers 8:00 to 12:00 40 Box Step-Overs, 24/20 :30 Wall Sit AMRAP Sit-Ups

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Push Press 1RM Push Press * 15min Clock Or 15 min AMRAP 1 Deadlift 1 Renegade Row (ea) 1 Push Press 30 Mountain Climbers Add 1 rep to the first 3 every round B. “Gymnasty” 11min AMRAP 11 HSPU 11 Pull-Ups 11 Burpees 11 Toes-to-Bar

2020/05/4 Quarantine Workout For Time"50 DB/KB Alt Hang Squat Cleans100 Double Unders / Line Hops50 Hand Release Push-Ups100 Double Unders / Line Hops50 SA DB/KB Floor Press100 Double Unders / Line Hops50 DB/KB Alt Hang Squat Cleans" https://youtu.be/DlAXGMy8B4c

2020/05/1 Quarantine Workout With Equipment """Booty Burn"" 5 RFT 20 DB/KB Goblet Squats 20 American KBS 20 KB Hip Thrusts 20 Supermans :20 Plank Rx+ -> Weight Vest" Without Equipment "5 RFT 20 Air Squats 20 Walking Lunges 20 Elevated Glute Bridges 20 Mountain Climbers :20 Plank Rx+ -> Weight Vest" https://youtu.be/42NEFzEp2zk