(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

April 30, 2019

A.

Deadlift

-Work up to a tough set of 6 reps

(Slightly heavier than last Wednesday)

-then drop 12% and do 6 reps x 3 sets

B.

“Mary”

20 min amrap

5 HSPU

10 Pistols

15 pull-ups

OR

“Cindy”

20 min amrap

5 pull-ups

10 push-ups

15 air squats

April 29, 2019


A.

3 Sets NFT:

  • 5 Basic ring swings + 5 Swinging horizontal pulls + 1-3 Muscle-ups

  • 30-50’ Handstand Walk

  • 15 DB Maltese raises*

  • 15 DB Victorian raises*

B.

12:00 AMRAP

4 Bar Muscle-Ups

8 Burpee Box jump overs (24/20)

12/8 Calorie Assault bike

C.

3 sets:

Aroun...

April 28, 2019

“Do not let what you can not do interfere with what you can do.” – John Wooden

A.

Back Squat

-Work up to a tough set of 8 reps 

(Slightly heavier than last Monday)

-then drop 12% for 8 reps x 3 sets.

B.

3 Sets:

20 KB Floor Press

50’ KB Front Rack + Suitcase Carry

C.

10:00 AMRAP:

8...

April 26, 2019

HOPE TO SEE YOU ALL AT THE MFLH INVITATIONAL TOMORROW IN BROOKLYN!

A.

Back Squat

3 x 8 @ 85% of Monday’s number.

B.

Snatch

1-1-1-1-1

C.

“Fran”

21-15-9

Thruster (95/65)

Pull-ups

D.

100 V-ups in as few sets as possible

April 25, 2019

FREEDOM FLOW

4 Rounds:

500m Ski

10 Alternating Renegade Rows with 3s tempo down

500m Row

10 Supinated Grip Bench Press

20/15 Cal Assault bike

20 Dual KB Front rack step ups

April 24, 2019

A.

Deadlift

-Work up to a tough set of 6 reps

(Slightly heavier than last Wednesday)

-then drop 15% and do 6 reps x 2 sets

B.

AMRAP in 25:00

30/24 Calorie Assault Bike

30 Pistols

30 Burpees

April 23, 2019

A.

3 Sets NFT:

  • 5 Basic ring swings + 5 Swinging horizontal pulls + 1-3 Muscle-ups

  • 5 Weighted Ring dip negatives (5s down, 3s @ bottom)

  • 12 DB Maltese raises*

  • 12 DB Victorian raises*

B.

AMRAP in 15:00

50 Double-unders

10 Strict HSPU

250 Row

10 Chest to bar...

April 22, 2019

 "You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."

A.

Back Squat

-Work up to a tough set of 8 reps 

(Slightly heavier than last Monday)

-then drop 10% for 8 reps x 2 sets.

B.

3 S...

April 18, 2019