(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

February 24, 2020

WODAPALOOZA 2020

Congratulations to ALL Freedom athletes who competed this weekend!

A. Back Squat

2 Warm up sets

2 x 6 @ 70%

2 x 4 @ 80%

2 x 2 @ 90%

B. PACE

Every 3:00 x 5 complete:

60 seconds OR 25/18 Cal Air Bike

20 Toes to Bar

February 21, 2020

A1. Flat DB Bench Press

2 warm up sets

3 sets:

10 reps

*building

A2. Wall facing HS hold

3 sets:

30-45sec

*focus on maintaining a hollow body: toes on wall, butt on, belly on, rib cage pulled down, reaching through the ground

rest :90

B. GRIND

20:00

40 sit ups

30 air squats

20 burpe...

February 20, 2020

A. FLOW

48:00

2:00 Echo

2:00 Row

2:00 Ski

2:00 Row

2:00 Assault Bike

2:00 Row

2:00 Run

2:00 Row

February 19, 2020

 A1. DB RDL

2-3 Warm up sets

3 sets:

10 Reps @ 31X1 tempo

*building heavier than last time

A2. Uneven Push Up

3 Sets

12 Reps

B. PACE

3 Rounds:

30 wall balls

rest 30 seconds

20 kettlebell swings

rest 30 seconds

20 pull ups or 15 C2B or 10 Bar Muscle Ups

rest 90 seconds

February 18, 2020

 A1. Standing Single Arm DB Press

4 sets:

12 Reps/side

A2. GHD Hip Extension

4 sets:

12-15 Dynamic Reps

B.SPRINT

Every 3:00 x 7 Complete

20/15 Calorie Row + 15 Burpees over ERG + 45 Double Unders

COMPLETE THE WORK AFAP WITHIN THE INTERVAL

February 17, 2020

 A. Back Squat

2 Warm Up sets

2 x 7 @ 65%

2 x 5 @ 75%

2 x 3 @ 85%

B. PACE

Every 5:00 X 4 Complete

45 seconds OR 20/15 cal air bike

20 goblet KB Box step ups

45 seconds OR 20/15 Cal Row

20 DB Snatch

* Consistent efforts here*

February 14, 2020

 A1. Low Incline DB Bench Press

2-3 Warm Up Sets

4 sets:

10 Reps

*Building

A2. Handstand Push Ups

4 sets:

4-6 Reps with 5s negative

scale to:

feet on box HSPU 4-6 reps

B. GRIND

20:00

6 SB Over Shoulder

9 Toes to bar

12 Bupree Box Jump Overs

15 DB Thrusters

February 13, 2020

 A1. Single Arm DB Row

4 Sets:

8-10 reps/side

A2. Bent Over Rear Delt Flys

4 sets:

10-12 reps

B. FLOW

32:00 

2:00 Assault bike

2:00 Ski

2:00 Single-unders

2:00 10 Ball Slalls + 10 V-ups AMRAP

February 12, 2020

 A1. DB RDL

2-3 Warm up sets:

3 sets: 

10-12 reps @ 31X1 tempo

*Build heavier than last time

A2. Defecit Push Ups

3 sets:

15 reps @ 30X1 tempo

B. PACE

5 rounds:

20 Wallballs

rest 30 sec

15 Kettle bell swings

rest 30 sec

10 Pull-ups or 8 CTB or 6 Bar Muscle-ups

rest 90 sec