Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
9 Power Snatches
12 Lateral Burpees over Bar
R1: 45/35
R2: 65/45
R3: 75/55
R4: 95/65
R5: 115/75
R6: 125/85
R7: 135/95
Rx+:
R1: 45/35
R2: 75/55
R3: 115/75
R4: 135/95
R5: 155/105
R6: 165/115
R7: 185/125
*Score = rounds + reps. Keep round 7 weight for any additional rounds.
Strength Class
Pausing Back Squat (*Pause 2 seconds at the bottom of each rep*
1×10 w/empty bar (first 5 reps normal, second 5 add pause)
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.
Bent Over Row (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×10 @ RPE 6 (62%)
1×10 @ RPE 7 (64%)
2×10 @ RPE 8 (66%))
*Record final 2×10, note “RPE 8” in comments.