Valkyrie Strength and Conditioning – Group Class
Weightlifting
Front Squat (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ RPE 8 (90-93%)
1×4 @ RPE 8 (84%)
1×4 @ -10% of last set)
*Record heaviest single and note “RPE 8”. Note drop sets in comments.
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP:
2-4-6…etc.
Front Rack Lunges (95/65, R/L=2)
Alternating Leg V-ups (R/L=2)
*Score = total number of reps completed.
*V-ups = straight legs/touch shoelaces or higher. Sub alternating leg tuck-ups as needed.
