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Valkyrie Strength and Conditioning – Group Class Metcon “Follow Your Heart” (Time) For Time, complete in any order: 20 Cleans (barbell, may be power or squat) 40 Friendly Renegade Rows (Pushup + Row R + Row L) 60 Burpees to Plate 80 Single Arm Hang DB Snatch (R/L = 2, may alternate or do sets) […]

Valkyrie Strength and Conditioning – Group Class Metcon “Row, Row, Row, then Squat” (4 Rounds for reps) 4 Rounds- In 4:00, 500m Row Max Reps Overhead Squats (95/65) -Rest 4:00 in between rounds- *Score = number of OHS completed each round.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) Partner WOD: 20 Minutes, accumulate as many reps together as possible. P1: 2 Rope Climbs, then as many Double DB Devil’s Press as possible P2: 400m Run *Switch each time partner returns from 400m run.*You choose DB weight. *Score = number of Devil’s

Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (5×12) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*May add weight throughout or stay the same. Metcon Metcon (Time) 5 Rounds for Time: 250m Row/Ski or .4 mile Bike 25 Sit-ups *12 Minute

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 6 Rounds for Time: 3 Cleans @ 80% of 1RM (may be power or squat) 30 Wallballs (20/14) *18 Minute Cap**Record clean weight in comments. CASH OUT Metcon (Checkmark) 10-15 Minutes of Double Under or Crossover Practice

Valkyrie Strength and Conditioning – Group Class Metcon “Jump for Joy” (Time) 6 Rounds for Time: 3 Cleans @ 80% of 1RM (may be power or squat) 30 Wallballs (20/14) *18 Minute Cap**Record clean weight in comments. CASH OUT Metcon (Checkmark) 10-15 Minutes of Double Under or Crossover Practice

Valkyrie Strength and Conditioning – Group Class Metcon Chuck (Time) 10 Rounds For Time: Push-ups (3-6-9-12-15-18-21-24-27-30) Pull-ups (1-2-3-4-5-6-7-8-9-10) Ring Dips (2-4-6-8-10-12-14-16-18-20) Chin-ups (10-9-8-7-6-5-4-3-2-1) Pistols (5-5-5-5-5-5-5-5-5-5)*30 Minute Cap* (R1: 3 Push-ups, 1 Pull-up, 2 Ring Dips, 10 Chin-ups, 5 Pistols. R2: 6 Push-ups, 2 Pull-ups, 4 Ring Dips, 9 Chin-ups, 5 Pistols. Etc…) *Chin-ups = reverse

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Calories) 20 Minute EMOM: 1st: 1 Barbell Complex 2nd: Max Calories on Rower/Bike/Ski-erg BB Complex = 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 STOH BB weight: 185/125 *Scale BB weight as needed, *Score = number of calories completed total. DO NOT

Valkyrie Strength and Conditioning – Group Class Metcon “Taylor LIFT and Travis CALce” (Calories) 20 Minute EMOM: 1st: 1 Barbell Complex 2nd: Max Calories on Rower/Bike/Ski-erg BB Complex = 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 STOH BB weight: 185/125 *Scale BB weight as needed, *Score = number of calories

Valkyrie Strength and Conditioning – Group Class Gymnastics Bar Muscle-ups (10 Rounds- :20 work/:40 rest) *Accumulate as many reps as possible total. *Sub drills, C2B, or Pull-ups as needed. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 Kettlebell Swings (70/53) 15 Box Jumps (30/24)*Choose a KB weight that is heavier than normal,