Fitness

Praise Athletics - Strength & ConditioningWarm up 2 Rounds 200 Meter Row or Ski 5 Inchworms To Scapular Push -Up 12 Underhand Single Ring Row 20ft Bear CrwalSkill Work (Checkmark)2 Rounds (Every 2:00) X 12Min Station 1 – Rope Climb x 3-4 attempts

Praise Athletics - Body BuildingBench test (6 Rounds for weight)2 rounds of: 1 min on Spin Bike 5 Inchworms To Scapular Push -Up 12 Neutral Grip Dumbbell Bench 12 Neutral Grip Dumbbell Row DB Bench Press Testing Set 1 – 10 reps

Praise Athletics - Strength & ConditioningWarm up 400M Run MB Partner Warm Up AMRAP X 6Min 10 OH Toss 10/10 Lateral Toss 10 Squat and Toss 10 Hike the BallPartner Metcon (AMRAP - Rounds and Reps)Against a 30-minute running clock… Buy-In: 600M Meter Medball Run (partners run

Praise Athletics - Strength & ConditioningWarm up 2 Rounds 200 Meter Row or Ski ERG 10 Toe Touches 10 Samson Lunges (5 reps each side) 10 Medince Ball Hamstring CurlsAccessory/ Strength (4 Rounds for weight)4 Sets of 6/6 DBL

Praise Athletics - Strength & ConditioningWarm up 300M Run or 250 Row/Ski 1 Round 10 Banded Good Mornings Slow 10 Banded Kang Squats 30 Sec Dead Hang Hold on Rig 10 Kip Swings Then -5 Reps of Each High Hang Shrug Hang High Pull P Clean Hang Power Clean Clean Hang Clean Push Press Push

Praise Athletics - Strength & ConditioningWarm up 200m Run, 250m Row/Ski Flip CupMetcon (Time)12 Rounds For time 2 P Cleans 115/165 4 C2B Pullups 6 Box Jumps 20/24

Praise Athletics - Strength & ConditioningWarm up 400M Run w 2.5lb plates 2 Rounds X 10 Reps of each Y,W,T's *slow and steady here not for time then w a BB 2 Rounds 5 Strict Press 5 Push Press 5 Push Jerks 5 Split JerksPress Complex (Weight)6 Sets 1 Strict Press

Praise Athletics - Strength & ConditioningWarm up You pick 2 200M Run, 250m Row/Ski or 10 Cal Bike Clean Warm up w Coach then Simon Says…. Know the difference. Power, Full, Hang..Clean complex (Weight)Every 90 Sec X 8 Sets 1 Power Clean + 1 CleanMetcon

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row/ Ski and then … Cuban Press x 10 reps 2.5lb plates Stiff Leg Windmill Per Side x 5 reps per side Kneeling Single Arm

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