(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

March 31, 2019

“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.”– Derek Jeter

A.

4 sets:

  • DB Alternating Bench Press x 8/side

  • Prone Supinated grip Barbell Row x 8 reps

*Try to use heaviest weight from last week fo...

March 25, 2019

A.

5 sets:

  • DB Bench Press x 8-10 reps

  • Prone Supinated grip Barbell Row x 8-10 reps

B.

5 rounds

30 push ups

30 Toes to bar

March 21, 2019

Flow

A. Assault Bike 16mins Easy 

*every 2mins stop and hold a 20sec ring plank (no straps, rings on floor)

B. Row 16mins Easy 

*every 2mins stop and perfrom 10 step ups (5/leg) 

C. Jog around gym 16mins Easy 

*every 2mins stop and perfect bear crawl 30’

February 24, 2019

A.

Snatch

12:00 to work up to 3 rep TnG @ 80% feel

B.

10:00 Muscle-up Skill Work

  • Ring Turn-over Drill

  • Basic Ring Swing

  • Muscle-up Linking Drill 

C.

30 Muscle-ups for time

or

10:00 AMRAP

10 Calorie Ski

5 Pull-ups

February 1, 2019

A.
Back Squat Wave Load
3.2.1.3.2.1
done on the 2 minutes
75% for the 3 reps
80% for the 2 reps
85% for the single

B.
For time:
5 Toes to bar
10 Wall ball Shots (20/14)
10 Toes to bar
20 Wall ball Shots
15 Toes to bar
30 Wall ball shots
20 Toes to bar
40 Wall ball shots 

25 Toes to bar

...

January 31, 2019

FLOW

45:00 Flow
500m Row
3/side Turkish get ups
1 mile Assault bike 

January 24, 2019

A. 

Back Squat Wave load
3.2.1.3.2.1.3.2.1
Ideally done OTM or as close to OTM ad possible.

70% for the 3 reps
75% for the 2 reps
80% for the single

B.
PERFOMANCE:
For time:
40 Pistols
20 Ring Dips
4 Legless Rope Climbs
30 Pistols
15 Ring Dips
3 Legless Rope Climbs
20 Pistols
10 Ring D...

January 24, 2019