Name: Playbook - Ashley Horner - W3/D5 Valkyrie
Uploaded: 2024-03-04T19:15:02.142Z
Duration: 45 min
Description: W3/D5 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

Amanda

Suky

Elise

Leah Farmer

Karine

This one was great! Got the heart rate up quick and knocked it out in 30 minutes!

Megan

Friday 

4 rounds of: 
- Barbell Push Press x 12 
- Windmills x 12/s 

4 rounds FOR TIME: 
- Battle Ropes x 12/s
- Burpees x 10 
- Kettlebell Swings x 10

4 rounds of: 
- Barbell Push Press x 12 
- Windmills x 12/s

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centring your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position with control

BB Push Press

- Grip the kettlebell with one hand and extend the arm over your head (Your palm should face forward)
- Extend the opponent arm down in front of your thigh
- Hinge at the hips to lower the upper body down and to the side
- Your hand slides down the front of your  leg toward your foot
- Keep the kettlebell arm steady and fully extended overhead
- In the lowest position (with the hand close to the foot) your torso will be tipped, you'll feel some weight shift into your hip
- Reverse the movement, lifting the body while keeping a strong straight spine
- Keep the weight steady and elevated over the shoulder.
- Return to the starting position and begin again
- Be sure that you maintain a strong, straight spine throughout this move
- Complete desired reps then repeat on the opposite side

12 reps each side

Kettlebell Windmills

Superset

4 rounds For Time: 
- Battle Ropes x 12/s
- Burpees x 10 
- Kettlebell Swings x 10

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

(R+L= 1 rep)

Battle Ropes - alt. arm waves

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Circuit

W3/D5 Valkyrie

Kathy

Claudia

Rosa

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Kaitlin

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

Sveta

Jolene Yarger

Alex

W1/D3 Valkyrie

I had to substitute to stability ball and push-ups.

W1/D4 Valkyrie

Catherine

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Alisa

Felt kind of dead today from giving blood the other day but got it done!

Short burner! I don’t have a GHD in my garage so I did barbell good mornings instead. Still really felt the burn!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Krista

Great workout! The man makers hurt!! I am getting closer to a full chin up!

UPPER BODY FRIED! 👏🏾👏🏾🌟🌟

W2/D2 Valkyrie

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

W3/D5 Valkyrie

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