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Valkyrie Strength and Conditioning – Group Class Accessory Strength A: Dumbbell Bench Press (5×8) *Superset Part A and Part B. *May build or use same weight throughout sets B: Dumbbell Bench Flys (5×8) *Superset Part A and Part B. *May build or use same weight throughout sets Metcon Metcon (Time) For Time: 37 Burpees to […]

Valkyrie Strength and Conditioning – Group Class Metcon Coach Claire’s Holiday WOD (AMRAP – Rounds and Reps) “On the Ropes” 20 Minute AMRAP: 1 Clean (135/95) 40 Double Unders 1 Rope Climb *Each round add 1 Clean (RD 1=1 Clean, RD 2 = 2 Cleans…etc. Other movements stay the same). RX+: 165/115, 60 DU, 2

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Rack Reverse Lunges (5×8) *Same weight for all sets. Metcon Metcon (Time) 3 Rounds for Time: 400m Run 5 Wall Walks RX+: 50’ Handstand Walk (25’ down/25’ back). May be cumulative. *11 Minute Cap**Scale ROM or number of wall walks as needed.

Valkyrie Strength and Conditioning – Group Class Metcon Coach Katie’s Holiday WOD (Time) Katie Coaches’ WOD “Deck The Halls” For Time: One card at a time, work your way through a full deck of 52 playing cards. Complete the number of reps and movement indicated by the card before flipping a new one. *Aces= 1

Valkyrie Strength and Conditioning – Group Class Strength Max Height Box Jump (Distance) 15 Minutes: Build as able, record highest jump. Metcon Metcon (AMRAP – Rounds) 10 Minute EMOM: 1st: 10 Ring Dips 2nd: 10 Box Jumps *You choose box height, pick something higher than normal.*Score = successful rounds (10 is max). Note box height

Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Snatch + 1 Hang Power Snatch (20 Minutes, build as able.) Record heaviest complex. Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP: 12 Pull-ups 12 Power Snatches (95/65)*Focus on linking reps on both the pull-up bar and barbell.

Valkyrie Strength and Conditioning – Group Class Metcon Coach Austin’s Holiday WOD (Time) “Carol of the Double Dumbbells” 3 Rounds for Time: 800m Run 25 Double DB Squats (50’s/35’s) 50 Sit-ups *RX+: 4 Rounds *35 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Strength Windmill (5×6 each R/L ) *Build throughout sets. Use KB, DB, Plate, BB… Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calories on Row/Bike/Ski Burpees *10 Minute Cap*

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 *2/1.5 pood =

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (In 15:00, build to a set of 3 “touch and go” reps) *Record heaviest 3. Metcon Metcon (3 Rounds for calories) 3 Rounds- In 2:00, 9 Power Cleans (135/95) Max Reps Calories on Bike/Ski -2:00 rest between rounds-*Score = number of calories completed each round.