Author: Box Admin

Praise Athletics - Strength & ConditioningWarm up 200 M Run or 250M Row/ Ski 2 Rounds (PVC) 10 Up and Overs 10 Around the worlds 10 Snatch Drop 10 OH Squats 10 Kip Swings After two rounds then 200M RunSnatch Complex (6 Rounds for weight)E 90 Sec

Praise Athletics - Strength & ConditioningWarm up 400M Run or 400M Row/Ski Shoulder Mobility w Coach 2 Rounds 30 Sec Supinated Grip hold, Hang 8 Kip Swings 10 dbl DB strict pressPush Jerk (6x3 As heavy as possible *Focus on footwork)Metcon (AMRAP - Rounds and Reps)AMRAP

Praise Athletics - Strength & ConditioningWarm up 400M Run or 400M Row/Ski 2 Rounds w Hips Circle Set Up for Strength/ AccessoryBack Squat (4X5 @ 70-75%)Superset 8/8 Bulgarian Split Squats after each set of Back SquatsMetcon (Time)You Choose Buy in or Buy out 1K

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