Valkyrie Strength and Conditioning – Group Class
Weightlifting
Bench Press (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%)
1×4 @ -10% of last set
)
*Record heaviest 1×1, note weights used for drop sets in comments.
Metcon
Metcon (AMRAP – Rounds)
10 Minute EMOM:
1st: 14/10 Calorie Row
2nd: 10 Ring Dips
Rx+: 20/14 Calories, 15 Ring Dips
*Score = successful rounds (10 is max).
