Fitness

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds : 20sec on :10 Sec off -Lateral BB Hops -BB Down Ups -Hang to High Pulls -Hang Muscle Cleans -Hang P CleansMetcon (5 Rounds for time)Every 5 Min X 5 Rounds (Time for Each Round) 50

Praise Athletics - Strength & ConditioningWarm up 400m run 2 rounds of 30 seconds squat hold 10 air squats 20 butt kickers 10 bootstrappers 10 toy soldiers 10 up downsMetcon (HYROX-ish) (Time)3 rounds of: 500m row/ski 20 burpees to target 400m run 30 walking lunges 500m row/ski (switch machines) 25 wall balls 14/20

Praise Athletics - Strength & ConditioningWarm up 400M Run?500M Row 3 Rounds 15 Sec Dead hang on rig 10 Hollow Rocks 10 Supermans 10 Alt Pike to toe touch 10 Slow BB deadlifts add # each roundDeadlift (Build up to days heavy 1RM)1-time exercise (Time)18-15-12 Slam Balls

Praise Athletics - Strength & ConditioningWarm up 500M Row 3 Rounds 8 Lateral raises 8 Front Raises 8 Y’s, T’s & W’s Then grab a Barbell Set up for benchBench Press (Build up to todays 1RM )Metcon (Time)3 Rounds For Time 21 Alt DB Snatches 35/50 18

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Sets w Bands 10L/10R Lateral Monster Walks 10 Good mornings 10L/10R Lateral Kicks 10L/10R Up/Back Kicks 10 S/B Bentover RowsBack Squat (Build up to todays 1RM )Metcon (AMRAP - Rounds and Reps)AMRAP X 13 Min 40 SB Squats

Praise Athletics - Hyrox TrainingHYROX (solo) (Time)1000M Run 100 Wall Balls 14/20 200Ft Sled Push 50 Burpees to a target 1000M Ski 200ft Walking Lunges 200M KB Farmers Carry 35/53 40/50 Cal Bike 1000M Row

Praise Athletics - Strength & ConditioningWarm up 400M Run/500M Row AMRAP X 6 Min 12 Light KB Sumo Deadlifts *Slow 10 Stiff leg Sit ups 8 ScorpionsMetcon (Time)4 Rounds For Time Of 21 KB Sumo Deadlifts 44/63 10/12 Cal Ski 18 KB Sumo Deadlifts 10/12 Cal Row 15 KB

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row 2 Rounds (Hip Circle W Coach) then 2 Rounds 12 DB Goblet Squats 12 DB Sumo Squats 12 DB Deadifts 6L/6RStrength/ Accessory (4 Rounds for weight)Every 90 Sec X 4 Sets (24 Min) -6-7

Praise Athletics - Strength & ConditioningWarm up 400N Run/500 M Row 2 Rounds 5 Reps of Each Down + Finish High Pull Muscle Clean P Clean Strict Press Push Jerk Specific Warm-Up 1 Round (empty barbell, 3-5 reps of each) Clean deadlift to Mid Thigh Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run AMRAP X 7 Min 60 Sec High or Low Planks 15 Banded face Pulls 30 Sec Pull Up Hang 30 Sec Nose To Wall HS Hold 12 Ring RowsStrength/Accessory (No Measure)5 Sets 2-4 Strict Tempo Ring Dips @