(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

September 30, 2019

A.

3 Sets NFT:

400m Run

Handstand Walk x 30-50’

Kipping Swings (bar) x 10 reps

5 Strict Pull-ups*

*Use the appropriate assistance or resistance to make the 5 reps challenging but unbroken.

B.

Every 5:00 x 4 Sets

15/11 Calorie Row

15 Box Jumps (30/24)

15/11 Calorie Assault Bike

September 29, 2019

A.

4 sets:

1 Hang Clean + 2 Jerks

*Building

B.

5 Rounds:

60 Double-Unders 

20 Russian Kettlebell Swings (53/35)

10 Thrusters (95/65)

1:00 Rest

*Increase paces each round. Start CONSERVATIVELY!

September 27, 2019

A.

EMOM x 10:00

3 Burpees over bar + 1 Snatch*

*Building

B.

AMRAP in 10:00

10 Power Snatch (75/55)

3 Bar Muscle-Ups 

C.

Cash out

100 Sit-ups

September 26, 2019

45:00 Flow

40/30 Calorie Assault bike

100’ Cross Body Carry

40/30 Calorie Row

:30 side plank/side

40/30 Calorie Ski

5/side KB Windmill

200’ Sandbag or Farmers Carry

Cross Body Carry: https://youtu.be/RlsynGvFGwY

KB Windmill: https://youtu.be/ITSmgn_BQgY

September 25, 2019

A.

3 Sets:

Deadlift x 5 reps.

*Finish heavier than last time.

B.

EMOM x 30:00

1 - 15/12 Calorie Row

2 - 15 Wallball Shots

3 - 12 DB Snatch

4 - 12 Box Jumps

5 - REST

September 24, 2019

A.

3 Sets NFT:

Handstand Walk x 30-50’

Kipping Swings (bar) x 10 reps

5 Strict Pull-ups*

*Use the appropriate assistance or resistance to make the 5 reps challenging but unbroken.

B.

10RFT:

200m Run

10 Push-ups

5 Toes to bar

September 23, 2019

 POSITIVE MIND.POSITIVE VIBES.POSITIVE LIFE

A.

4 sets:

2 Hang Cleans + 1 Jerk

*Building

B.

4 Rounds:

15 Hang Power Cleans

15 Front Squats

15 Bar Facing Burpees

2:00 Rest

*Increase paces each round

September 20, 2019

 Who's ready for some Friday Night Lights? Don't forget to sign up for the open! Week 1 kicks off October 10th! 

A.

Front Squat

3-3-2-2-1-1-1

B.

21-15-9 reps for time:

Thruster (95/65)

Calorie Row

Burpee Over Bar

September 19, 2019

4 Rounds:

400m run

25/18 Cal Ski

25/18 Cal Row

25/18 Cal Assault Bike