Valkyrie Strength and Conditioning – Group Class
Gymnastics
Bar Muscle-ups (1 Set EMO2M for 7 Rounds)
*You choose number, goal is to maintain same number throughout.
Sub BMU Drills, C2B, or Pull-ups as needed.
Metcon
Metcon (Time)
5 Rounds for Time:
200m Run
20 Sit-ups
*10 Minute Cap*
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%)
3×5 @ 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%
1×8 @ RPE 6 (68%)
1×8 @ RPE 7 (71%)
2×8 @ RPE 8 (74%))
*Record final 2×8, note “RPE 8” in comments.