Valkyrie Strength and Conditioning – Group Class
Gymnastics Strength
Metcon (Checkmark)
Dip Support Holds
5x :10-:30 @ top of dip
-alternate with-
5x :10-:30 @ bottom of dip
*Use toe support/sub box holds as needed. No bands today.
*Goal is same amount of time in the position for all 5 rounds. Rest as needed in between, use comments to note length of hold.
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP:
1-2-3…etc.
Hang Clean and Jerk (125/85)
10-20-30…etc.
Jump Rope Crossovers
*Every time the rope changes direction = 1 rep
*Score = total reps completed
