dev@biglittlegyms.com

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (7 Rounds for reps) 7 Rounds: In 1:00- 1 Rope Climb Max Reps DBall to Shoulder -Rest 2 Minutes between rounds-Score = number of Dball reps completed each round. You choose weight.

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (5×5 @60-70%) *Same weight for all sets. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 200m Farmer Carry (53’s/35’s) 15 Ring Dips *Score = rounds + reps, 200m = 4 reps

Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (3×1 @ 75%, 3×1 @ 80%, 3×1 @85%) *Power or Squat Snatch may be used. Record final singles. Metcon Metcon (Time) 3 Rounds: 500m Row/Ski or .75mile Bike -Rest 1 Minute between Rounds- *10 Minute Cap* *Score = total time

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 1.5 Mile Run 75 T2B *Complete in any order/break up as desired. *25 Minute Cap* Rx+: 2 Mile Run 100 T2B

Valkyrie Strength and Conditioning – Group Class Weightlifting *Any style of Jerk may be used, choose either A or B. A: Push Jerk (3×1 @ 75%, 3×1 @ 80%, 3×1 @85%) *Record final singles. B: Split Jerk (3×1 @ 75%, 3×1 @ 80%, 3×1 @85%) *Record final singles. Metcon Metcon (AMRAP – Reps) 7 Minute

Valkyrie Strength and Conditioning – Group Class Weightlifting Clean (3×1 @ 75%, 3×1 @ 80%, 3×1 @85%) *Power or Squat Clean may be used. Record final set. Metcon Metcon (AMRAP – Rounds) 8 Minute EMOM: 1st: 15 Box Jumps (24/20) 2nd: 15 Deadlifts (165/115) Rx+: 30/24, 225/155*Score = successful rounds (8 is max).

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, with a Partner: 800m Run 150 Alternating DB Snatches (50/35) 800m Run 100 Double DB Devil’s Press (50’s/35’s) 800m Run *Run together, share DB reps as desired “I go, you go”. *35 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (12-12-10-10-8-8) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Build throughout sets, record heaviest set of 8. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 16 Pistols (R/L=2) :30 Handstand Hold RX+:

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for reps) 6 rounds: In 2:00- 10 Burpee Box Jump Overs (24/20) Max Calories Bike/Ski -2:00 rest between rounds-*Scale number of BBJO as needed so you have at least 1:00-:45 to work on the machine.

Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (3 @ 70%, 2 @ 75%, 1 @ 80% 3 @ 75%, 2 @ 80%, 1 @ 85% 3 @ 80%, 2 @ 85%, 1 @ 90% ) *Power or Squat Snatch may be used. Record final single. Metcon Metcon (Time) For Time: 21-15-9 Overhead Squat