(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 29, 2019

A.

7 sets:

Clean and Jerk x 1 rep

*Build 

B.

Run 400m

10 Bar Muscle-ups

20 Strict HSPUs

30 Ground to Overhead  (135/95)

20 Strict HSPUs

10 Bar Muscle-ups

Run 400m

March 28, 2019

A.

30 Turkish get-ups

*Challenging load yet great mechanics

B.

6 rds:

1:00 Bike

1:00 Step-ups

1:00 Row

1:00 Mountain Climbers

1:00 Ski

1:00 Speed skater hops

March 27, 2019

A.

Overhead Squat

3-3-3-3-3 @ 3311 temo

B.

5RFT:

500m Row

7 OHS (135/95)

March 26, 2019

A.

9:00 EMOM

1 - 20s Basic Ring Swing

2 - 5 Strict Ring Dips

3 - 20 Tuck Hang

B.

Every 3:00 for 7 sets:

12/9 Cal Ski

12 Burpees

C.

4 Sets:

10 V-ups

10 Tuck-ups

10 Toe touches

10 Russian Twists

10 sec hollow hold

10 sec arch hold

1:00 rest

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’

March 20, 2019

A.

EMOM x 8:00

5 Dual DB Thrusters (50/35) + 5 Box Jump overs (24/20)

B.

10 Sets:

300/250m Row

1:00 Rest

March 19, 2019