(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

August 30, 2019

A.

3 sets:

Front Squat x 3 reps @ 30X1 tempo (MUST ALL BE TOUGH SETS)

rest 20sec

Back Squat x AMRAP @ STRICT 30X0 tempo (performed at the same weight as the previous Front Squat set - as soon as you break tempo the set is over)

B.

“Di-Fran”

21-15-9

Deadlift (225/155)

Handstand...

August 29, 2019

2 rounds easy flow:

1 mile run

2k Row

3 mile Assault bike

August 28, 2019

A.

3 Sets:

Barbell Frog Hip Thrust x 10 reps with pause at the top.

2 KB Front Rack Box Step up x 10/side (this will most likely be LIGHTER than the weight you’ve used previously)

B.

Every minute on the minute x 30:00

1 - 250/200m SKi

2 - 20 Wall Ball Shots (20/14)

3 - 10 Burp...

August 27, 2019

A.

4 Sets:

*SeeSaw Bench Press x 6-8reps @ 20X0 tempo

Renegade Rows x 6-8 reps/side @ 20X0 tempo

Dragon Flag x 5-8 reps with 3 sec negative.

*SeeSaw means both DBs are always moving at the same time. As one goes up, the other goes down, and so on.

B.

AMRAP in 20:00

20 Bar Musc...

August 26, 2019

 "Don't let the fear of falling keep you from flying." -unknown 

A.

5 sets:

Snatch Pull + below knee snatch + (2) Overhead Squat 

*Build

B.

Against an 11:00 Clock…

“Annie”

50-40-30-20-10

Double-unders

Abmat Sit-ups

*AMRAP burpees with the remaining time.

C.

3 sets:

Single Arm K...

August 23, 2019

A.

Back Squat

2-2-2-2 @ 2221 tempo

B.

“The Standard”

30 Clean and Jerks (135/95)

30 Muscle-ups

30 Snatch (135/95)

August 22, 2019

40:00 Flow

30/25 Calorie Ski

30/25 Calorie Row

300m Run

August 21, 2019

A.

3 Sets:

Romanian Deadlift x 4 reps @ 30X0 (Heavier)

2 KB Front Rack Box Step up x 7/side (use same weight as last week for all sets)

B.

Every minute on the minute x 30:00

1 - 15/10 Calorie Assault bike

2 - 7 Thrusters + 7 CTB Pull-ups

3 - 15/10 Calorie Ski

4 - 7 Burpees + 7...

August 20, 2019

A.

3 Sets:

*SeeSaw Bench Press x 6-8reps @ 20X0 tempo

Renegade Rows x 6-8 reps/side @ 20X0 tempo

Dragon Flag x 5-8 reps with 3 sec negative.

*SeeSaw means both DBs are always moving at the same time. As one goes up, the other goes down, and so on.

B.

AMRAP in 20:00

10 SHSPU

10...