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Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 2×5 @ RPE 8 (80%) *Record final 2×5, note “RPE 8″ in comments. Metcon (AMRAP – Reps) 12 Minute EMOM […]

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) Alternating 1:00 work/1:00 rest, complete the following for time: 100 Double Unders -then- 3 Rounds: 15 T2B 15 Hang Power Cleans (115/75) -then- 100 Double Unders * Pick up wherever you left off in previous work minute.*Rx+: 150 DU, 20 T2B, 135/95 *25 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 2×5 @ RPE 8 (80%)) Record final 2×5 and note “RPE 8” Metcon Metcon (AMRAP – Rounds and Reps) 10

Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (12 Minute EMOM- Rounds 1-4: 3 Reps Rounds 5-8: 2 Reps Rounds 9-12: 1 Rep ) *Add weight every other round, record heaviest singles. Metcon Metcon (Time) 3 Rounds for Time: 400m Run 9 Power Cleans @ 60% of heaviest singles 15 Pull-ups *12 Minute

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Distance) Partner WOD- 30 Minutes for Max Distance Rowed: P1: Row for Distance P2: Hold Barbell Minutes 1-10: Hold BB at hips in Deadlift Position (225/155) Minutes 11-20: Hold BB in Front Rack (135/95) Minutes 21-30: Hold BB Overhead (95/65Barbell must be in hold position for

Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (2×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3 sets.

Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3 sets.

Valkyrie Strength and Conditioning – Group Class Weightlifting Pausing Hang Squat Clean (5×3) *Start from mid-thigh, slow transition to high hang, pause 1 second in high hang and then complete rep. *Focus on bringing bar into hips during transition from mid-thigh, and then extending vertically from high hang start. *May build or stay at the

Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (2×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3

Valkyrie Strength and Conditioning – Group Class Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while