(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

February 26, 2018

FITNESS

A.
30:00 Air assault bike

Every 6:00

20 Ball Slams

15 Kettlebell swings

10 Ring rows

B.

3 sets:

50' Waiters Carry R/L

50' SA Front Rack KB Carry R/L

1:00 Forearm Plank
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PERFORMANCE

A.
EMOM x 12:00

1 - 6 Bar Musc...

February 18, 2018

FITNESS

A.

Every 2:00 for 30:00

1 - (30/20) Cal Row 

2 - 100’ Sandbag carry

3 - (20/15) Cal Bike

4 - 15 Burpees to a target

5 - 30 DU + 15 Wallball

B.

2 sets:

KB Windmill x 5/side

Lateral mini band walks x 10 each direction

Supinated grip hang x :20 sec

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February 18, 2018

FITNESS

A.

3 Sets:

3 Wall climbs

15 Ball slams

15 Russian twist L/R=1

B.

12:00 AMRAP

20 Sit-ups

20 Plate OH Walking lunge (45/25)

10 Burpees to plate

C.

3 sets:

50' Waiters Carry R/L

50' SA Front Rack KB Carry R/L

1:00 Forearm Plank

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PER...

February 18, 2018

FITNESS

A.

5 sets:

10 Push-ups

10-15 second pronated chin over bar hold

15 Kettlebell swings

B.

3 sets:
10 SA DB Bent Over Row
10 Dumbbell Strict Press
20 Weighted Sit-ups
20 Weighted Hip Extension

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PERFORMANCE 

A.

10-9-8-7-6-...

February 18, 2018

Monday

FITNESS

A.

4 sets:

Tall kneeling SA KB press x 8/side

Ring row x 15

Goblet cossack squat x 8/side

2 DB Romanian Deadlift x 15

B.

Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 push-ups

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February 15, 2018

Friday

FITNESS

A.

4 Sets:

16 KB front rack step ups

10 Kneeling kb Press

:45 plank

B.

9 RFT:

10 BB Thrusters (55/45)*

20 Bar hops (L/R = 1)

*loaded with change plates

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PERFORMANCE 

A.

Every :90 for 10 sets:

1 deadlift

1 hang Power clean

1...