Fitness

Praise Athletics - Strength & ConditioningWarm up 400M Run Supinated Grip Static Hang x 60 seconds (accumulated, if needed) 10 Perfect Stretch Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed) Bear Crawl x 20 steps forward +

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 20 Alt Walking Lunges Side Plank x 20 seconds per side Bottom Squat Hold w/Kettlebell x 20 seconds 3 Tempo Goblet Squat @ 30X1 tempoAccessory (Weight)3 Sets Front-Racked Barbell Split Squats x 4-5 reps

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 10 Box Step-Up 10 Kip Swing 10 Box Step ups 10 Alternating Single-Leg V-UpRope Climb Skill10 min to cover rope climb progressionsPartner Metcon (AMRAP - Rounds and Reps)AMRAP X16 M 200M Run (run together) *250M

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 90 seconds assault bike 10 Divebomber push ups 10 Air squats then 5 Tall Clean 5 Front Squat 5 Hang Squat CleanClean complex (Weight)3 position cleanEvery 2 min (6 sets) of: 3-Position Clean @ 50-60% *start at

Praise Athletics - Strength & ConditioningPartner Metcon (Time)Teams Of 2 1K Row *Partner holds 44/60 KBs in each hand 80 Wall Balls 14/20 *Partner holds KBs in each hand 70 Deadlifts 95/135 *Partner holds KBs in each hand 60 Cal Bike *Partner holds KBs in each hand 50 Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row 60 Sec Low or High Plank Hold 15 Banded Face Pulls 30 Dead Hang 30-45 Second Nose to Wall Handstand Hold 10-12 Ring RowsAccessory/ Strength (6 Rounds for weight)3 Sets of -8 Heavy Seated DB

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row Dynamic Warm Up -Over/Under Fence -Duck Walks -Lunge And Twists -Toy Soldiers -Side Shufflle -Inch Worms -Broad JumpsMetcon (AMRAP - Reps)EMOM X 5 Rounds (:40 on/ :20 off)) 1-Max Cal Row 2-DB Weighted Sit Ups 25/35 3-Max Cal Ski 4- Burpee

Praise Athletics - Body BuildingShoulders/Back (9 Rounds for weight)Superset 3 X 12 -DB Rear Bentover Delt Flys (thumbs up) -Arnolds Press *Go Heavy 2-3 Min Rest w light DBs -3 X 12 I,Y,T,A's Rest 2-3 Min 3 Sets 12 Inverted BB Rows Rest 2 Min

Praise Athletics - Strength & ConditioningWarm up 400M Run Or 22/24 Cal Bike Burgener Snatch Warm-Up with PVC (10-15 reps of each) Down + Finish High Pull Muscle Snatch Footwork Specific Warm-Up (empty barbell, 3-5 reps of each) Snatch deadlift to Mid Thigh Hang Power Snatch Overhead Squat Hang SnatchSnatch

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row AMRAP X 6 Min (1 light KB 1 moderate #) 12 KB Sumo Deadlifts 9 Russian KB Swings 6 Plank Shoulder Taps to push up 4/4 KB Strict PressAccessory/ Strength (6 Rounds