CrossFit – Mon, Sep 16
Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds Glute Bridge Walkout x 5 reps 90 Sec Row/Ski 20 Sec KB Goblet Squat Hold 15 KB Romanian Deadlift 10 Russian KBSBack Squat (6 X 6 @ 70-85% of your Max)Metcon (Time)5 Rounds For
Hyrox Training – Sun, Feb 9
Praise Athletics - Hyrox TrainingHYROX (Time)Teams of 2 1000M Run (together) 1000M Row (split) 50/40 Cal Bike/Ski 400M KB Farmers Carry 35s/50's 100M Walking Lunges 80 Burpees to a Target *once you finish Burpees back up, finishing @ 1000M Run
CrossFit – Fri, Sep 13
Praise Athletics - Strength & ConditioningWarm up 400M Run 6Min Banded Shoulder distractions w Coach 6 Min AMRAP 8 Downward Dog to Cobra 10 Kip Swings :30 Sec Squat Hold into 8 Jumping Air SquatsMetcon (Time)3 Rounds For Time 40 Dubz 12 Pull-ups 40 Dubz 9 Front Squats 105/155 -2 Min Rest-Mobility
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 10 PVC Up/Overs 6/6 High Pulls 6/6 Hang DB Snatches 12 DB Hip thrusters 20 Alt Plank Shoulder TapsMetcon (Time)4 Rounds For Time 200M run 30 Alt Hang DB Snatches 35/50 400M Run 20 Box Step Ups w DB
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 6 Min AMRAP 10 KB Sumo Deadlifts 10 BB Goodmornings :30 Sec Low PlankDeadlift (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1 @ 85-90%)Metcon (Time)21-15-12-9-6-3 Reps For time Wall Balls 14/20 T2B/K2E Atlas Ball Ground
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 20 Sec banded distractions L/R 20 Sec Banded across pull 8 Scap Push Ups -20 Ft Bottoms Up KB walks each armBench Press (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 20 Sec banded distractions L/R 20 Sec Banded across pull 8 Scap Push Ups -20 Ft Bottoms Up KB walks each armBench Press (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 20 Sec banded distractions L/R 20 Sec Banded across pull 8 Scap Push Ups -20 Ft Bottoms Up KB walks each armBench Press (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 20 Sec banded distractions L/R 20 Sec Banded across pull 8 Scap Push Ups -20 Ft Bottoms Up KB walks each armBench Press (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1
Strength & Conditioning
Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 20 Sec banded distractions L/R 20 Sec Banded across pull 8 Scap Push Ups -20 Ft Bottoms Up KB walks each armBench Press (3 X 5 @ 75-80% 3 X 3 @ 85% 3 X 1
