(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

June 30, 2019

A.

Hang Power Clean

3-3-3-3-3

*Build heavier than last time

B.

2RFT:

12 Bar Muscle-ups

10 Squat Cleans (225/145)

C.

4 sets:

Side Plank Raises x 10 reps/side

Plate weighted hollow rocks x 20 reps

June 28, 2019

A.

Front Squat

5-5-5 @ 5551 tempo (5s down, 5s bottom, 5s up, 1s at top)

B.

5RFT:

15 Sumo deadlift high pull

15 Shoulder to overhead

Rx (115/75)

C.

25s Supinated grip hang

50 Banded pull aparts

75 V-ups

June 27, 2019

A.

KB Flow

With 1 KB…

3 KB Cleans

2 KB Snatch

1 KB Windmill

*perform this complex 4x on each side.

B.

30:00 Flow

400m easy run

300m Ski

20 Walking lunge steps (Bodyweight)

10 Alt Bear to Crab Roll

June 26, 2019

A.

Overhead Squat

5-5-5-5-5

*Build

B.

For time:

50 Handstand Push-Ups

50 Box Jump Overs

50 Pistols

100’ HSW

June 25, 2019

A.

Behind the neck Press

8-8-8

*Build

B.

Strict Press

6-6-6 @ 30X1 tempo

*Build

B.

Every 6:00 x 3 sets

3RFT:

10 Cal Row

10 Burpees over rower

June 23, 2019

Work hard for what you want because it won't come to you with

out a fight.

A.

Hang Power Clean

3-3-3-3-3

*Build

B.

Every 5:00 for 3 sets:

25 Pull-Ups

15 Sandbag Squats (150/100)

C.

3 sets:

Side Plank Raises x 10 reps/side

Plate weighted hollow rocks x 20 reps

June 21, 2019

A.

Back Squat

3 x 5 @ 88% of Monday’ number

B.

For time:

1000m Row

80 Double-Unders 

60 Deadlift (155/105)

40 Toes to bar

20 Shoulder to overhead (155/105)

June 20, 2019

A.

KB Flow

With 1 KB…

3 KB Cleans

3 KB Push Press 

3 KB Thrusters

*perform this complex 4x on each side.

B

3 Sets:

4:00 Row

4:00 Assault Bike

4:00 Ski

*Begin each interval with 3 wall climbs

June 19, 2019

A.

Deadlift

Work up to a 3RM

B.

400m run

30 Handstand Push-Ups 

15 Clean and jerks (135/95)

rest 2:00

x 2