(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

July 31, 2019

A.

3 Sets:

Romanian Deadlift x 8 reps @ 40X0

2 KB Front Rack Box Step up x 4/side

B.

50 Wallball Shots (20/14)

25 Barbell Z-Press (95/65)

50 Box Jump Overs (30/24)

25 Barbell Z-Press (95/65)

50 Wallball Shots (20/14)

July 30, 2019

A.

3 Sets:

DB Incline Bench Press x 6-8reps @ 40X0 tempo

Chest supported DB Rows x 6-8 reps @ 40X0 tempo

Hollow Hold x 15-30sec

B.

Every 5:00 x 4 sets:

20/15 Calorie Row

20/15 Calorie Assault Bike

20 Burpee Box Jump Overs (24/20)

July 29, 2019

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” -Liane Cardes

A.

4 sets:

Snatch Pull + High hang snatch + Mid hang snatch + below knee snatch

*Build

B.

21-15-9

Power Snatch (115/75)

*400m Run after each set

C.

3 sets:

Farmers Carry x 20...

July 26, 2019

A.

Front Squat

3-2-2-1-1-1 @ 2221 tempo (2s down, 2s bottom, 2s up, 1s at top)

B.

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-ups

C.

Vanity Work

75 Barbell Curls

75 DB Floor Skull Crushers

75 Sit-ups

July 25, 2019

A.

Flow

200-400-600-800-1000m

Run

200-400-600-800-1000m

Row

10-20-30-40-50 Calore

Assault bike

July 24, 2019

A.

Overhead Squat

1-1-1-1-1 (*Build)

5-7 Strict Pull-ups after each set (add weight if possible)

B.

5RFT:

400m Run

20 DB Snatch (50/35)

July 23, 2019

A.

Strict Press

4-4-4 @ 30X1 tempo

*Same weight across

*Heavier than last time

B.

Push Press

3-3-3

*Same weight across

*Heavier last time

C.

32-24-16-8

DB Step-ups (1 x 50/35)

Toes to bar

July 22, 2019

 Trust the process.Your life wont change in a day, week, or month. Be patient.It takes time. 

A.

Hang Squat Clean

1-1-1-1-1-1-1

*Build

B.

Every 3:00 x 5

200m Run

10 KBS (70/53)

10 Burpees

C.

4 sets:

Starfish side Plank Rotations x 10 reps/side

Medball Tuckups (light) x 20 reps

July 19, 2019

A.

Front Squat

2-2-2-2 @ 2221 tempo (2s down, 2s bottom, 2s up, 1s at top)

B.

For time:

60 Wallball Shots (20/14)

50 Box Jump Overs (24/20)

40 Toes to bar

30 Single Arm Devils Press (50/35)

C.

Vanity Work

70 Barbell Curls

70 DB Floor Skull Crushers

70 Sit-ups