November 2024

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5 Rounds: In 3:00- 1 Round of Cindy 250/200m Row -Rest 3:00 between rounds- Rx+: 2 Rounds of Cindy*Record working time for each round. *1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Valkyrie Strength and Conditioning – Group Class Hero WOD Wednesday Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn

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%) 2×4 @ -10% of last set) *Record heaviest single, note sets of 4 in

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%) 2×4 @ -10% of last set) Record heaviest single, note sets of 4 in

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 400m Run 15 HSPU 400m Run 9 Strict HSPU 400m Run 60’ HSW*Choose three different movements if modifying. Example: 15 push-ups, 9 pike push-ups, 6 wall walks. *400m Run = 4 reps (1 for every 100m). *HSW =