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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

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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final sets, note “RPE 8”. Metcon Metcon (Time) 3 Rounds for Time: 25 Wallballs

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) -Partner WOD- 20 Minute AMRAP: 10 Box Jumps/Step Ups 10 Calorie Row/Bike/Ski 10 Push-ups 20 Box Jumps/Step Ups 20 Calorie Row/Bike/Ski 20 Push-ups 30 30 30…*”I go, you go”, share work as desired. *Score = number of reps completed. *For extra credit note

Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (20 Minutes, build to a challenging set of 2 reps) *May drop/reset in between. Any style of clean and jerk may be used. Metcon Metcon (Time) For Time: 12-9-6 Clean and Jerk (125/85) Lateral Burpees over Bar *5 Minute Cap* *Rx+: 155/105

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds) Every :90 for 10 Rounds of Each- 1st: 20/14 Calorie Bike/Ski 2nd: 200m Run*Scale distance/calories as needed. *Score = completed rounds (max is 20).

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 (AMRAP – Reps) 5 Rounds: 1:00 Max

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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final sets, note “RPE 8”. Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: 3-6-9…etc.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (4 Rounds for reps) 4 Rounds: In 5:00- 400m Run 12 Devil’s Press (50’s/35’s) Max Reps Ring Muscle Ups*Score = number of RMU completed each round. *Sub low rings transitions (foot assisted or banded). Goal is to have at least 1:00 to work on RMU each