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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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final 3 sets, note “RPE 8”. Metcon A:: 500m Row (Time) Max Effort 500m […]

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (3×3, 3×2, 3×1) *Build as able, record heaviest single. May drop/reset between reps. Metcon Metcon (3 Rounds for reps) 3 Rounds- In 2:00, 50 Double Unders Max Reps Power Snatch (125/85) -2 Minute Rest between Rounds- Rx+: 75 DU, 155/105 *Score = number of power

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (3×3, 3×2, 3×1) *Build as able, record heaviest single. May drop/reset between reps. Metcon

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Weight) Partner WOD: 20 Minutes for Max Load- Minutes 1-10: 100m Slam Ball Carry Minutes 11-20: 100m Sled Drag *Partners alternate carries/drags “I go, you go”. *Score = total load moved over the course of the workout. Ex: 100lb slam ball carried down and back 5x

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%) 2×5 @ RPE 8 (80%)) *Record final sets, note “RPE 8”. Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP: 1-2-3…etc.

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%) 2×5 @ RPE 8 (80%)) *Record final 2 sets, note “RPE 8”. Metcon Metcon (Time) 3 Rounds for Time: 400m

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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 2×5 @ RPE 8 (80%)) *Record final 2 sets, note “RPE 8”. Metcon Metcon (Time) 3 Rounds for Time: 400m

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 30 Minutes In Teams of 3, for Max Calories: P1: Bike P2: Row P3: REST *Alternate stations as desired. *Do not reset monitors. Score = total number of combined calories from Bike and Rower.

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%) 2×5 @ RPE 8 (80%)) *Record final sets of 5, note “RPE 8” in comments. Metcon Metcon (Time) For Time:

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 10 Rounds for Total Reps: :30 Max Reps Wallballs (20/14) :30 Max Reps Box Jumps (24/20) -1 Minute Rest- *Score = total reps completed.