Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Reps)
18 Minute EMOM, :40 work/:20 rest for total reps-
1st: Bike Calories
2nd: Bar Muscle Ups
3rd: Slam Ball to Shoulder
*Score = total reps completed, reset bike between rounds.
*You choose slam ball weight.
*Sub BMU drills, C2B, or Pull-ups/Ring Rows as needed.
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.