October 2024

Valkyrie Strength and Conditioning – Group Class Weightlifting Muscle Clean (6×3, building) *Build as able, focus on keeping the bar close + fast elbows. Metcon Metcon (AMRAP – Rounds and Reps) EMOM until failure: 2 Power Cleans Minute 1: 45/35 Minute 2: 75/55 Minute 3: 95/65 Minute 4: 115/75 Minute 5: 125/85 Minute 6: 135/95 […]

Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 1×4 @ -10% of last set) *Record heaviest single and note “RPE 8”. Note

Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 1×4 @ -10% of last set) *Record heaviest single and note “RPE 8”. Note

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) “The Great Pumpkin Mash-up” With a partner, for time: 200m Pumpkin Run (together) -then- 1K Row* 50 Pumpkin Thrusters 30 Pull-ups/Ring Rows* -then- 50-40-30-20-10 Double Unders/Single Unders* Partner Pumpkin Sit-ups (pass back and forth, hold at chest) -then- 30 Pumpkin Ground to Overhead (each) -then-

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 1×4 @ -10% of last set ) *Record heaviest 1×1, note weights used for

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 1×4 @ -10% of last set) *Record heaviest 1×1, note weight used for drop

Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Snatch Deadlift + 1 Snatch Pull + 1 Squat Snatch (20 Minutes, build as able) *Snatch Pull = straight arms, vertical body position. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 15 Overhead Squats (75/55) 30 Sit-ups*Score = rounds + reps

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final sets, note “RPE 8”. Metcon Metcon (Time) For Time: 21-15-9 Sumo Deadlift High

Valkyrie Strength and Conditioning – Group Class Metcon A:: 800m Run (Time) Max Effort 800m Run*Rest 3-4 min then begin Part B. B:: Metcon (Checkmark) 1 Mile Recovery Jog (NFT) CASH OUT Metcon (Checkmark) -Prone Banded Hamstring Stretch 1:00 each R/L -Pigeon Stretch 2:00 each R/L

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds: In 2:00- 1 Round of “DT” (155/105) Then, Max Calorie Bike or Ski -2 Minute Rest between Rounds-*Score = number of calories completed each round. *1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push