Group Class – Wed, Sep 20
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans (135/95) 7 Wall Walks *28 Minute Cap*
Group Class – Wed, Sep 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans (135/95) 7 Wall Walks *28 Minute Cap*
Group Class – Wed, Sep 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) *Record final set. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 1 Rope Climb 20 Goblet Lunges (53/35, R/L=2)
Group Class – Tue, Sep 19 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) *Record final set. Metcon Metcon (AMRAP – Rounds) 8 Minute EMOM: 1st: 35 Double Unders 2nd: 12/9 Calorie Row Rx+: 50 DU, 16/12 Calories*Score = successful rounds (max is 8).
Group Class – Mon, Sep 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, complete in any order: 800m Odd Object Carry 2 Mile Run 4k Row *50 Minute Cap**Use Slamballs, Sandbags, Kettlebells, Plates…. etc. for odd object. Note in comments. *Scale distance as needed.
Group Class – Sat, Sep 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) *Record final set. Metcon Metcon (Time) 3 Rounds for Time: 2 Bar Muscle-ups 10 Double DB Power Cleans (50’s/35’s) 2 Bar Muscle-ups 10 Double DB Front Squats (50’s/35’s) 2 Bar Muscle-ups 10 Double DB STOH (50’s/35s) *11
Group Class – Fri, Sep 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP with a Partner: P1: Run 400m P2: AMRAP of- 5 Power Snatches (95/65) 10 Hand Release Push-ups 20 Box Jump Overs (24/20) Rx+: 135/95, 30/24*Partners switch places when runner returns, runner picks up where AMRAP partner left off.
Group Class – Thu, Sep 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Clean + 2 Push Jerks (15 Minutes, build to a moderately challenging weight. Record heaviest.) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Hang Clean and Jerks (115/75) Calories on Row/Bike/Ski *12 Minute Cap* *Rx+: 155/105
Group Class – Tue, Sep 12 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) *Record final set. Metcon Metcon (10 Rounds for reps) 10 Minute EMOM: 1st: Max Reps Strict Pull-ups 2nd: Max Reps Alternating Pistols *Score = reps completed each minute.
Group Class – Mon, Sep 11 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Clean Thruster (3-3-3-2-2-2-1-1-1) *Add weight throughout, record heaviest. 3’s and 2’s should be “touch and go” reps (no resting between reps) Metcon Metcon (Time) 5 Rounds for Time: 9 STOH (125/85) 9 T2B *9 Minute Cap* RX+: 155/105
Group Class – Sat, Sep 9 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) *Record final set. Metcon Metcon (Time) For time, with a Partner: 750m Row 750m Row 500m Row 500m Row 250m Row 250m Row*Partners alternate rounds, so each person will row each distance once. Reset the rower each
Group Class – Fri, Sep 8 Read More »