April 2025

Praise Athletics - Strength & ConditioningWarm up you pick 2… 200M Run, 250M Row/Ski and 10 Cal Bike 2 Rounds 3 Broad jumps 5 Plate squats 10 Plate G2O's 15 Fast plate hopsClean Complex (6 Rounds for weight)E2M X 6 2 Clean lift offs+ 1

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 18 Cal Bike Dynamic warm up w coach “Game Time”Metcon (Checkmark)EMOMX 25M (5 Rounds) --20 Single DB Goblet Squats 35/50's -12 DBL DB Push Ups -12 Box Jump Overs 20/24 -:30 Sec Front Plank Hold (low

Praise Athletics - Strength & ConditioningWarm up 400M Run or 400M Row/ Ski 2 Rounds w/ a BB 6 Snatch Grip Deadlifts 7 Hang to High Pulls 20 Sec OH Hold w BB 20 OT BB Lateral hopsSnatch Complex (7 Rounds for weight)Every

Praise Athletics - Strength & ConditioningWarm up 400M Run AMRAP X7 Min 20 Sec Prayer Stretch off box 5/5 DB High pulls 8 Kickbaks 5/5 S/A DB SnatchesMetcon (Time)7 Rounds For Time 12 Alt Devils Presses 35's/50's 100M Single KB Carry 44/63Pull-Up Practice (Checkmark)3 Sets -90 Sec

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 20 Lateral Hops 10 MB Squats 10 MB Presses 10 Alt Step upsMetcon (4 Rounds for time)4 Rounds 15/12 Cal Row/Ski 12 Atlas Squats 20kg/30kg 50 Dubz *1 Min of attempts or plate hops 45# 14 Box Step

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row or Ski then 2 Rounds Supinated Grip Static Hang x 60 seconds (accumulated, if needed) Perfect Stretch x 10 steps Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed) Then

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row (you pick) then 5-8 Min Banded Ankle mobility 2 Rounds 8 BB Hang to high pull 10 P Clean + Front SquatsClean (6 Sets Building up to a heavy *From the ground* 1 Clean + 1

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 rounds 6 Low to High Plank 8 Groiners 10 Light Db Deadlifts 10 Good Mornings w DBsMetcon (Time)8 Rounds for Time 200M Run 11 DB Burpee Deadlifts 40/60's

Praise Athletics - Strength & ConditioningPartner Metcon (AMRAP - Rounds and Reps)Teams of 3 (1:2) AMRAP X 30 90 B Jump Overs 20/24 600M MB Run 14/20 (together) 180 Slam Balls 30/40 600M Run (together) 180 Slam Ball Squats 600M MB Relay Run

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row or Ski AMRAP X 6 7 Kick Backs 8 Plank Shoulder Taps 9 Air SquatsMetcon (No Measure)EMOM X 20 (5 Sets) -9 Burpee B Jumps 20/24 -15 KB Swings 44/63 -18 Mountain Climbers (1,1,2,2) -21 Air SquatsCore4 Sets 20:10 -Hollow