March 2025

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Sets w Bands 10L/10R Lateral Monster Walks 10 Good mornings 10L/10R Lateral Kicks 10L/10R Up/Back Kicks 10 S/B Bentover RowsBack Squat (Build up to todays 1RM )Metcon (AMRAP - Rounds and Reps)AMRAP X 13 Min 40 SB Squats

Praise Athletics - Hyrox TrainingHYROX (solo) (Time)1000M Run 100 Wall Balls 14/20 200Ft Sled Push 50 Burpees to a target 1000M Ski 200ft Walking Lunges 200M KB Farmers Carry 35/53 40/50 Cal Bike 1000M Row

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row AMRAP X 6 Min 12 Light KB Sumo Deadlifts *Slow 10 Stiff leg Sit ups 8 ScorpionsMetcon (Time)4 Rounds For Time Of 21 KB Sumo Deadlifts 44/63 10/12 Cal Ski 18 KB Sumo Deadlifts 10/12 Cal Row 15 KB

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row 2 Rounds (Hip Circle W Coach) then 2 Rounds 12 DB Goblet Squats 12 DB Sumo Squats 12 DB Deadifts 6L/6RStrength/ Accessory (4 Rounds for weight)Every 90 Sec X 4 Sets (24 Min) -6-7

Praise Athletics - Strength & ConditioningWarm up 400N Run/500 M Row 2 Rounds 5 Reps of Each Down + Finish High Pull Muscle Clean P Clean Strict Press Push Jerk Specific Warm-Up 1 Round (empty barbell, 3-5 reps of each) Clean deadlift to Mid Thigh Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run AMRAP X 7 Min 60 Sec High or Low Planks 15 Banded face Pulls 30 Sec Pull Up Hang 30 Sec Nose To Wall HS Hold 12 Ring RowsStrength/Accessory (No Measure)5 Sets 2-4 Strict Tempo Ring Dips @

Praise Athletics - Strength & ConditioningTeam Metcon (AMRAP - Rounds and Reps)AMRAP X 25 3 lateral burpees over the dumbbell* 3 dumbbell clean-to-overheads* 30-foot Synchro walking lunge (2 x 15 feet) *P1 3 Burpees over DB, then P2, P1 DB Clean to OH, the