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WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Funtime” 600m Run 30 Squat Cleans, 115/75 3 Rope Climbs, 15’ 600m Run 20 Squat Cleans, 135/95 2 Rope Climbs, 15’ 600m Run 10 Squat Cleans, 155/105 1 Rope Climb, 15’ Sub Rope Climbs for 4:1 Burpee Pull-Ups * 12 Burpee PUs * 8 Burpee PUs * 4 Burpee PUs

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill Power Clean 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate:  15min EMOM 2 Power Cleans 4 Burpees * Both Mvmts Each Min B. “Jake’s Dirty 30” For Time: 30 Deadlifts, 225/155 30 DB Box Step-Overs, 55/35 30 Box Jump Overs, 24/20 30cal Bike/Row/Ski

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Press 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate: B. “Gymnasty Capacity” 0:00 to 10:00 50 C2B Pull-Ups 12:00 to 22:00 60 HSPUs 40 HR Push-Ups Rx+: 30 BMU/RMU          60 Strict HSPU          40 Strict Ring Dips

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength  Back Squat 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate: 3 Sets of Bulgarian Split Squat Sets 8 Reps Each Weight Each Leg :08 Hold at Parallel After Last Rep Male: 45/35/25 Female: 35/25/15 B. Skill/Explosiveness Max Height Box Jump C. “2mins A**ault Bike” 2:00 Assault Bike for Cals

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill Hang Power Snatch 5-4-3-2-1-1-1… 1 (Build) * 1RM Alternate:  15min EMOM 2 Hang Power Snatch 4 Burpees * Both Mvmts Each Min B. “Isabel” For Time 30 Snatches, 135/95

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Skill Work Muscle Up Skill Work B. Dog Days Ladder 25min AMRAP 100m Row 5 KB Deadlifts 5 KB Swings 200m Row 10 KB Deadlifts 10 KB Swings Cont

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill Weighted Strict Pull-Up 5-4-3-2-1-1-1… 1 (Build) Alternate: 15min EMOM 5 Jumping Negative Pull-Ups B. “Up Down Up” 21-15-9 Squat Clean, 95/65 Toes-to-Bar Rx+: 135/95

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength Push Press 2-2-2-2… 2 (Build) Alternate: 4-5 Sets Seated Alt DB Press 12 Each Arm  * Hold Opposite Arm in Support Overhead B. “Transition” 5x 2:00 on, 1:00 off AMRAP 10 Wall Balls, 20/14 8 Burpees over WB 6 C2B Pull-Ups Rx+: BMU * Start Where You Left Off