St. Louis – Valkyrie Fitness
Warm-up
Lunge matrix x2
Roll ankles and stretch calves
800m run
2 rounds
Cross Symmetry x20
Inverted push ups x10
Dead hang :20 sec
Core & Conditioning
Core and conditioning
2 rounds
Windmills x10ea (10/12)
400m run
Rest :30 sec each round
Weightlifting
Floor Press 3×8 @55%of Bench Press 1RM and build. Superset with Bench weighted dips x20(15/20/25)
Split Stance RDL
3×8 ea @50% of Deadlift 1RM. Superset with Wall Balls x10 (12/14)
Floor Press
Split Stance RDL
Metcon
Metcon (Time)
3 rounds
Bench hop overs x20
DB Man makers x10
Ring Rows x20
Buy out is 600m run
And a 600m row after the end of the 3rd round.
Score overall time !
Warm-up
#339 BBC
500m ski
3 rounds
Cross Symmetry x20
Push ups x10
S/A Ring Row x10ea
Weightlifting
Bench Press 5×8 @ 55% of 1RM and build. Superset with Fat Bar reverse grip low rows “light” x10
Bench Press
Conditioning
4 rounds
10’cal bike
200ft sled Drag (100lbs)
Finisher
3 rounds
EZ curls x20
Strict Press x10 (Bar Only)
Banded Dips x10
Scaptions x10 (5/8/10)
AOT
VF HWK 32
Final RUCK!!!
Go Ruck!! Round 4!!!
Grab a back pack and fill it with enough weight last up to about 30 mins and let’s go for a hike! 2.5 Miles !!! ruck style with weight on your back !
5 rounds
Push ups x30
Curtsey lunges x30ttl
Seated Oblique knee tucks x30ttl
Resistance Band Row + Bicep Curls
8 Rounds start at 10 and go up 10 reps then go back up to 40 that’s one round!!Go Ruck!! Round 3!!
Grab a back pack and fill it with enough weight last up to about 15 mins and let’s go for a hike! 2 Miles !!! ruck style with weight on your back !
5 rounds
Push ups x20
BW Reverse lunges x20ttl
Seated knee tucks x20
Resistance Band Row + Bicep Curls
8 Rounds start at 10 reps and go up 10 reps each round. After you get to 40 then work back down to 10 reps
X10
X20
X30
X40
X40
X30
X20
X10
Metcon
6 rounds
Plank spidermans x20
1:00min run
Pulsing squats x20
Plank shoulder tap to shin tap x20ttl