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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

2020/04/27 Quarantine Workout With Equipment """Block Party"" 0:00 to 6:00 Accumulate For Time: 40/30 HRPU 40 DB Rows (20 L/R) 6:00 to 8:00 REST 8:00 to 14:00 For Time 30-20-10 Lateral Burpee Plate Hops OH Walking Lunge 14:00 to 16:00 REST 16:00 to 24:00 For Time 30-20-10 DB/KB Snatch 60-40-20 Double Unders (Line Hops)" Without Equipment "0:00 to 6:00 Accumulate For Time 40/30 HRPU 40 Supermans 6:00 to 8:00 REST 8:00 to 14:00 For Time 30-20-10 Lateral Burpee Hops Jump Lunges 14:00 to 16:00 REST 16:00 to 24:00 For Time 15-10-5 Candlesticks 60-40-20 Line Hops" https://youtu.be/blMDr0b0Be8

2020/04/26 Quarantine Workout With Equipment "20min AEMOM Min 1: 10 Push-Ups Min 2: 20 DB/KB Goblet Squats Min 3: 20 DB/KB Goblet Lunges Min 4: 10 Burpees" Without Equipment "20min AEMOM Min1: 10 Push-Ups Min2: 20 Jump Squats MIn3: 30 Jumping Lunges Min 4: 10 Burpees" https://youtu.be/ikFQViRdI_c

2020/04/19 Quarantine Workout With Equipment AEMOM 15 15 SA DB/KB Power Clean15 SA DB/KB Thruster40 Mtn Climbers L/R No DB/KB? Any Odd Object Without Equipment AEMOM 15 10 HRPU15 Lunges L/R40 Mtn Climbers L/R No DB/KB? Any Odd Object https://youtu.be/wHLGr7VAGk0