Fitness

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

Praise Athletics - Strength & ConditioningMetcon Teams of 2 (Time)400M Run together/500M Row 50 Hang Clean & Jerks 75/115 40 DB Bench Presses 40/30 30 Pull ups 200M Run 30 Pull ups 40 DB Bench Presses 50 Hang Clean & Jerks 400M Run/ 500M Row

Praise Athletics - Strength & ConditioningWarm up 400M Run Synchro warm Up W a Partner 2 Rounds w PVC 12 Up/Over 10 Around the worlds 5/5 8 OHS then BB 3 rounds 6 OH Squats Building up in weight for workoutValentine's Synchro Metcon5 Rounds for time of… 400M Run (together) 15

Praise Athletics - Strength & ConditioningWarm Up400M Run/Ski or 500M Row (pick one) 12-9-6 Alt Step Ups Light Slam Ball Kip Swings BB Deadlifts Add a Lil # Every RoundDeadlift (6 X 6 @ 75-80% Of Your 1RM)Metcon (Time)21-15-9 Box Jumps 20/24 Deadlifts 125/185 Rest 2 Min 15-12-9 T2B Slam Balls

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds 10 Plank Shoulder Taps 8 HRPU's 10-15 Sec Handstand Hold or Pike Hold Rest 15-20 SecBench Press (6 X 6 @ 75-80% of your Max)Partner Metcon (AMRAP - Rounds and Reps)12M AMRAP 100ft Dbl DB