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Valkyrie Strength and Conditioning – Group Class Weightlifting Dumbbell Bench Press (5×10) *May add weight or stay the same. Metcon Metcon (Time) For Time: 150 Kettlebell Swings (53/35) *every time you break = 10 burpees *12 Minute Cap* Rx+: 53/70

Valkyrie Strength and Conditioning – Group Class Metcon Manion (Time) 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here*40 Minute Cap* *Scale distance, weight, and reps as

Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Weighted Strict Pull-ups (5-5-3-3-1-1-1) *Increase weight/difficulty across sets. Should need to rest in between. *Use spotters, bands, or low bar from ground with foot assist. *Record heaviest single. Metcon Metcon (AMRAP – Reps) Every 2:00 for 4 Rounds- 250m Row Max Reps Power Snatch @ 70%

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minutes for Max Reps In Teams of 3- P1: Row for Calories P2: Deadlift Hold at Hips (225/155) P3: Wallballs (20/14)*Deadlift Bar must be in position for rowing/wallballs to happen. *Switch stations as desired. *Score = total team reps of calories on

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (5×8) *Build throughout as able. Metcon Metcon (Time) 3 Rounds for Time: 15 HSPU 50 Double Unders *Rx+: Deficit HSPU, 80 DU *10 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5 Rounds: In 4:00- 10 Strict Pull-ups 20/14 Calorie Row/Bike/Ski 30 DB Goblet Lunges (50/35, R/L=2)*Score = time to complete each round. Rest in remaining time. *Scale all pieces as needed to complete within the 4:00 round with some time to spare,

Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (30 Minutes – Build to a Heavy Single) *Any style of C+J from the floor may be used. *Build gradually, increasing rest between reps as weight gets heavier. Ex: 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 1 @ 80%

Valkyrie Strength and Conditioning – Group Class Weightlifting Turkish Get Up (6×2 each side) *2 = 1 rep each L/R *Add weight as able, May use DB, KB, Plate, BB… Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 200m Run 30 Kettlebell Swings (53/35) 15 Burpees*Score = rounds + reps (200m run =

Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (30 Minutes – Build to a Heavy Single) *Power or Squat may be used. *Build gradually, increasing rest between reps as weight gets heavier. Ex: 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 98%

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minutes- :30 work/:30 rest for max reps 1st: Wallballs (20/14 2nd: Row for Calories 3rd: Kettlebell Swings (53/35) 4th: Bike for Calories *Score = total number of reps completed.