(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

November 12, 2019

A.

4 sets:

10 Single Arm Cross Body Deadlifts

40-60s Chinese Planks

20-30s Sorenson

B.

AMRAR in 20:00

10 Toes to bar

50’ Walking lunge (bodyweight)

10 Calorie Assault bike

November 11, 2019

A.

3 sets:

Bench Press x 10 reps (Building)

Ring Row x 10 reps (use a set up to make the 10 reps challenging)

B.

Hero WOD: TK

WOD Type: 20 minutes

8 Strict Pull-Ups

8 Box Jumps (36/30)

12 kettlebell swings (70/53)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, a...

November 8, 2019

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

November 7, 2019

30 Minute EASY  Flow

1000m Row

50 Single-unders (double-unders)

25  Plate Ground to Overhead (LIGHT)

25 Box Step Overs

15 Devils Press (LIGHT)

15 Ring Rows

1:00 rest

November 6, 2019

A.

5 sets:

Jerk x 2 reps with a 5sec hold overhead on 2nd Rep

*build

B.

AMRAP in 1:00

7 CTB Pull-ups

7 Thrusters (95/65)

AMRAP Ring Muscle-ups

Rest 1:00

x 5

November 5, 2019

A.

3 Sets:

10 Single arm bottoms up floor press

10 Ring rows

10 Single arm cross body deadlifts

40-60s Chinese Planks

B.

AMRAP 20:00 With a Partner

Partner A: 5 Toes to bar + 5 Burpees

Partner B:  12/8 Calorie Assault Bike

November 4, 2019

Congratulations to these freedom members who competed on Saturday at the Howl-o-ween Throwdown! Way to represent Freedom Athletic Academy! 

A.

EMOM x 8:00

5 TnG Power Snatch

*increase weights every 2 sets.

B.

14:00 AMRAP

60 Calorie Row

50 Wall Ball Shots (20/14)

40 CTB Pull-Ups...

November 1, 2019

For time:
30 box jumps, 24/20
15 clean and jerks, 95/65 lb.
30 box jumps
15 clean and jerks, 135/85 lb.
30 box jumps
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg s...

October 30, 2019

40 Minutes easy flow:
500m Ski
.5mi Assault Bike
500m row

October 29, 2019