(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

October 30, 2019

40 Minutes easy flow:
500m Ski
.5mi Assault Bike
500m row

October 29, 2019

A.
6 sets:
Jerk x 1 reps with a 5sec hold overhead
*build

B.
AMRAP in 14:00
50 DB Snatch (50/35)
40 CTB Pull-Ups 
30 DB Overhead Squat (50/35)
20 Bar Muscle-Ups
 

October 28, 2019

A.
Ring Muscle up Skill work

B.
3RFT:
20 Calorie Row
15 Overhead Squat (95/65)
10 Box jump overs (24/20)
Rest 3:00
x2

October 27, 2019

A.
EMOM x 8:00
5 TnG Power Cleans*
*increase weights every 2 sets.

B.
EMOM x 15
1 - 15  Unbroken Thrusters
2 - 12 Toes to bar
3 - 9 Burpees over bar

October 25, 2019

For time:
21 deadlifts, 225 lb./155 lb
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205 lb
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft....

October 23, 2019

40 Minutes easy flow:
30 cal AB
30 sec Sand Bag March
400m Run
4 Turkish Get ups (2R/2L)
500m Row
5 sec supinated grip hang (relaxed) + 5 Scap Pull-Ups + 5 sec (active hang)

October 22, 2019

A.
Deadlift
Quickly build to a heavy set of 3

B.
10:00
1 - 3 Strict Handstand Push-Ups (deficit if possible)
2 - 30’ Handstand Walk

rest 2:00

10:00
1 - 5 Bar Muscle-Ups
2 - 5 Deadlifts (225/155)

rest 2:00

10:00
1 - 7 Chest to bar Pull-ups
2 - 14 Calorie Row

October 21, 2019

A.
Ring Muscle up Skill work

B.
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie row
50 DB Snatch
40 Wall ball shots 
30 Cleans
20 Muscle-ups

October 20, 2019

A.
6 sets:
Snatch
*Building

B.
EMOM x 21:00
1 - 15 Overhead Squat (95/65)
2 - 15 Box Jump Overs (24/20)
3 - Rest