Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Reps)
20 Minute AMREP, in Teams of 3:
P1: Bike for Calories
P2: Slam Ball Over Boxes
P3: 400m Run
Teammates rotate stations when runner returns.
Score = total number of slam ball reps completed + total number of bike calories completed (do not reset bike).
*Note slam ball weight in comments, and your TEAM NAME!
Strength Class
Pausing Bench Press (*2 second pause at chest*
1×10 w/empty bar (first 5 reps no pause, second 5 reps practice pause)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @70%
1×5 @ RPE 7 (79%)
1×5 @ RPE 8 (81%)
1×5 @ RPE 9 (84%)
1×5 @ -5% of last set)
*Record final 1×5, note “RPE 9” in comments. Note weight used for drop set of 5 as well in comments.
Tempo Back Squat (1×10 w/empty bar (first 5 normal, second practice 303 tempo)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×8 @ RPE 6 (68%)
3×8 @ RPE 7 (71%))
*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).
**Record final 3×8, note “RPE 7” in comments.