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Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) *Record final set. Metcon Metcon (10 Rounds for reps) 10 Minute EMOM: 1st: Max Reps Strict Pull-ups 2nd: Max Reps Alternating Pistols *Score = reps completed each minute.

Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Clean Thruster (3-3-3-2-2-2-1-1-1) *Add weight throughout, record heaviest. 3’s and 2’s should be “touch and go” reps (no resting between reps) Metcon Metcon (Time) 5 Rounds for Time: 9 STOH (125/85) 9 T2B *9 Minute Cap* RX+: 155/105

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) *Record final set. Metcon Metcon (Time) For time, with a Partner: 750m Row 750m Row 500m Row 500m Row 250m Row 250m Row*Partners alternate rounds, so each person will row each distance once. Reset the rower each

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) *Record final set. Metcon Metcon (4 Rounds for time) 4 Rounds: In 3:00- 200m Run 100m Farmer Carry (53’s/35’s) -rest in remaining time-*Record working time for each round.

Valkyrie Strength and Conditioning – Group Class Metcon Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here*Sub BMU, C2B Pull-ups,

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) *Record final set. Metcon Metcon (Time) 3 Rounds For Time: 7 Squat Snatches @ 70% 1RM 21 Box Jumps (24/20) *9 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP with a Partner: 10 Rope Climbs 30 Deadlifts (225/155) 50 Calorie Row *Share work as desired, one partner works at a time.*Score = total team rounds + reps.

Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Squat Snatch (7×2) *Build throughout sets, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Overhead Lunges (95/65) 30 Double Unders

Valkyrie Strength and Conditioning – Group Class Strength A:: Barbell Glute Bridges (5×10) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Same weight for all sets. Superset with Part B. B:: Side Plank (5x :30 R/L ) *Side Plank on elbows. Try to stack feet

Valkyrie Strength and Conditioning – Group Class Gymnastics Weighted Strict Pull-ups (Every :90 for 10 Rounds. Rounds 1-5: 3 Reps Rounds 6-10: 1 Rep) *May stay the same, or build. Do unweighted, use a band, or practice negatives as needed. *Record heaviest rep. Metcon Metcon (Time) 5 Rounds For Time: 14 Alternating Dumbbell Snatches (50/35)