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%)
2×4 @ -10% of last set)
*Record heaviest single, note sets of 4 in comments.
Metcon
Metcon (AMRAP – Rounds)
5 Minute EMOM:
10 Wallballs (20/14)
10 Sit-ups
Rx+: 15 Wallballs, 15 Sit-ups
*Score = successful rounds (5 is max).
*Scale weight/numbers as needed to make the workout challenging but achievable.
