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Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (*Deload week* 8@empty BB 5@30% 5@35% 5@40% 5@50% 5@60%) Metcon Metcon (3 Rounds for reps) 3 Rounds: In 3:00, 5 Ring Complexes Max Reps Burpees -1 Minute Rest- *Score = Burpee reps *Ring Complex = 1 Toes to Rings + 1 RMU + 1 Ring […]

Valkyrie Strength and Conditioning – Group Class Metcon Hero WOD “Chad” (Time) For Time: 1,000 Box Step-ups *Wear a ruck pack 45#/35# *Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. (A ruck is a weighted

Valkyrie Strength and Conditioning – Group Class Weightlifting Push Press (5-5-5-3-3-3-1-1-1) *Build as desired throughout sets. Record heaviest. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 10-20-30…etc. KB Snatches (53/35) 5-10-15…etc. Row/Bike/Ski Cals*Score = total reps completed

Valkyrie Strength and Conditioning – Group Class Metcon Team RWB WOD For Warriors – Armistice (Time) 6 Rounds: 11 Mountain Climbers (R/L=1) 11 Power Cleans (95/65) -2 Minutes Rest/Reflection- 6 Rounds: 19 Hand Release Push-ups 18 Burpee Box Jumps (24/20) 100m Run*40 Minute Cap* *Team RWB is an organization that helps military veterans connect with

Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 3 Bar Muscle Ups 12 Pistols 12 DB Snatches (50/35)*Sub C2B, Pull-ups, or a BMU drill as needed.

Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Time) 5 Rounds for Time: 200m Run 25 Sit-ups *15 Minute Cap*

Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Calories) 4 – 2:00 Rounds, 10 Thrusters (95/65) Max Calorie Row/Bike/Ski in remaining time*Score = number of calories completed on machine. Do not reset in between rounds.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 50 Double Unders 15 KB Devil’s Press (1 KB, 53/35) CASH OUT Metcon (Checkmark) Complete in any order (NFT): 50 Russian Twists (use medball or plate, R/L=1) Plank Hold (elbows)- 2 Minutes each Middle/Left/Right

Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Snatch + 1 Snatch Balance (15 Minutes, build to a moderately challenging set with good technique.) *Record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 6 C2B Pull-ups 6 T2B 12 Overhead Squats (95/65)

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for time) 6 Rounds: 500m Row -Approximately 1:1 work rest- *Record working time for each round.