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