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Praise Athletics - Strength & ConditioningWarm up 600M Run/ 800M Row Dynamic Warm Up w CoachMetcon (Time)2 Rounds for time 600M Run (800M Ski) 40/50 Cal Row 30/25 Cal Bike Rest 3 Min

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 20 Cal Bike 4-5 Min PVC Shoulder work 2 Rounds :25 Sec on/ :20 Sec off -Snatch Grip deadlifts -Hollow hold -Superman Hold -PVC OH SquatsDeadlift (5X3 Set 1 & 2 @ 75% Set 3 & 4 @

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row 3 Rounds 5 BB Bench Press @ 32X3 Tempo *add # Each Round :20 Sec HS Hold/:30 Sec High Plank :40 Sec OH Plate Hold 25/45Bench Press (5 X 3 (@32X3 Tempo) @ 75-80%)Metcon

Praise Athletics - Strength & ConditioningWarm up 400M Run or %00M Row 2 Rounds :20 Sec Lunge Hold L/R 10/10 Split Squats 10 Wall Balls (Light)Back Squat (5 X 3 (pause for 3 Sec @ bottom) @ 80 %)Metcon (AMRAP - Rounds and Reps)AMRAP X

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row 3 Rounds 10 BB Good Mornings 10 BB Sumo Deadlits 10 Hollow Rocks 10 SupermansDeadlift (5X4 Tempo Deadlifts @ about 70-75% 51X5)Metcon (AMRAP - Rounds and Reps)AMRAP X 16 200M Run/ 10/12 Cal Row 21

Praise Athletics - Body Building1-time exercise (12 Rounds for weight)Superset 4X10 Seated cable chest Row (Rope accessory) OH DB Tricep Extension As Heavy As possible rest 1 min 4x10 Slow Negative Push ups 9Use a Banf if need) Banded PullUps (use a band that you have to work

Praise Athletics - Strength & ConditioningWarm up 600M Run 3 Rounds 20 Sec on 10 Sec off -Dbl DB F Squats -Dbl DB Push Presses -Dub AttemptsPartner Metcon (Time)50 Synchro DB Thrusters 25s/35's 100 Dubz (Split Reps) 40 Synchro Thrusters 80 Dubz 30 Synchro Thrusters 60 Dubz 20 Synchro Thrusters 40 Dubz 10

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 12 BB Bench 12 BB Snatch Grip High Pulls 12 Alt B Step Ups 20 Sec HS HoldBench Press (5X3 Tempo Bench Press @70-75% 32X1 (Tempo))Metcon (Time)3 Rounds For time 12/15 Cal Bike/Row/Ski (alt) 9 Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds : 20 Sec Squat Hold 10 Bootstrappers 10 Burpee Kick Backs 10 Hanging Knee Raises or Leg leversBack Squat (5 X 3 Tempo B Squats @70-75% 32X1 (Tempo))Metcon (Time)2 Rounds For Time 800M Run 30 Goblet KB

Praise Athletics - Hyrox TrainingHYROX Teams of 4 (Time)400M Run X 2 Relay (2 run at a time) 1-1000M Ski (2 Partners Split) 400M Run X 2 Relay (2 run at a time) 2-100M Sled Push (2 Partners Split) 400M X 2 Relay 3-100M Sled