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Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (5×6) *Build throughout sets, record heaviest. Metcon Metcon (Time) For Time: 15-12-9 Sumo Deadlift High Pull (95/65) Lateral Burpees over Bar *7 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 200m Run 20 Single Arm DB Overhead Walking Lunges (50/35, split reps 10 each arm)*Score = rounds + reps (200m Run = 2 reps) Gymnastics Strength Strict Handstand Push-ups (5×5) *Reduce/increase ROM to create the right amount of

Valkyrie Strength and Conditioning – Group Class Metcon Bring a Friend Sunday Funday Partner WOD! (Calories) 10 – 2 Minute Rounds: In 2:00, 10 Ring Rows/Pull-ups 20 Air Squats Max Calorie Row, Bike, or Ski *Partners alternate intervals, “I go, you go”.*Score = total number of calories completed as a team (do not reset machines).

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (EMOM for 15 Minutes Minutes 1-5: 3 Reps Minutes 6-10: 2 Reps Minutes 11-15: 1 Rep) *Goal is to add weight each round. Record heaviest single. Metcon Metcon (Time) For Time: 9 Power Snatch (125/85) 36 Sit-ups 7 Power Snatch 28 Sit-ups 5 Power Snatch

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Rack Reverse Lunges (5×8) *Same weight for all sets. Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP: 9 Front Squats (135/95) 50 Double Unders*Score = rounds + reps

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP: 1-2-3…etc. C2B Pull-ups 2-4-6…etc. Burpee Box Jumps (24/20) Rx+: Bar Muscle Ups, 30/24” *Score = total number of reps completed.

Valkyrie Strength and Conditioning – Group Class Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*15 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (3 Rounds for time) 3 Rounds, each for time: In 12:00- 1K Row 800m Run Rx+: 1250m Row, 1000m Run*Scale distance as needed. Aim for at least 1-2 minutes rest between rounds.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 50 Alternating DB Snatches (50/35) 50 Wallballs (20/14) *12 Minute Cap*Scale weights/volume as needed. Goal is big sets, try to hang on. Weightlifting Thruster (Build to a heavy single in 15 Minutes) *From the ground.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 18 Minute EMOM: 1st: 15/10 Calorie Bike 2nd: 40 Double Unders 3rd: 30 Seconds Max Reps Bench Press (95/65) RX+: 20/14 Calories, 60 DU, 125/85 *Score = total number of Bench Press reps completed.