Valkyrie Strength and Conditioning – Group Class Weightlifting Tall Clean (Squat) (6×3) *Build as able, focus on aggressively pushing into the ground while simultaneously pulling under the bar to start the movement. No dip or lean forward. Metcon Metcon (Time) 7-5-3 BMU Squat Cleans (185/125) *10 Minute Cap**Reduce number of BMU, sub drills, or 2x […]
Group Class – Fri, Aug 2 Read More »
Valkyrie Strength and Conditioning – Group Class Accessory Strength Romanian Deadlift (RDL) (5×12 *Barbell RDL) *Build throughout sets, record heaviest. Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: 1-2-3…etc. V-ups Russian Kettlebell Swing*You choose RKBS weight, pick something heavier than you would swing overhead. Score = total number of reps completed.
Group Class – Wed, Jul 31 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 3K Row/Ski or 4.5 Mile Bike EMO2M including 0:00 complete 10 wallballs (20/14) *Rx+: 15 Wallballs *20 Minute Cap**Goal is unbroken wallballs, adjust weight/number of reps accordingly.
Group Class – Tue, Jul 30 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch From Blocks/Plates (6×2) *Build as able. Bar starts at knee. Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#*6 Minute Cap*
Group Class – Mon, Jul 29 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds: In 2:00- 10 Power Cleans (135/95) 10 Lateral Burpees over Bar Max Calorie Row -Rest 2:00 between rounds-*Score = number of calories completed each round. *Scale clean weight/number of burpees as needed so you have at least :40 to work
Group Class – Sat, Jul 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Pause Push Press (6×2) *Build as able, record heaviest. *Watch out for “double dip”, goal is to drive up from a dead stop. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 9 Thrusters (95/65) 9 Ring Dips
Group Class – Fri, Jul 26 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Tall Snatch (5×3) *Build as able. Prioritize driving hard through the legs and pulling aggressively under the bar. B: Squat Snatch (5×2) *Build as able. Should be able to start from where you left off in Part A. Metcon Metcon (AMRAP – Reps) With a Partner:
Group Class – Wed, Jul 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 10 Minute EMOM: 1st: 10 T2B 2nd: Max Reps Wall Walks RX+: 15 T2B, HSW (every 5’ = 1 rep)*Score = number of wall walks completed each round. CASH OUT Metcon (Checkmark) Lacrosse Ball 2:00 each side R/L: Pecs Traps Upper Back
Group Class – Tue, Jul 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Clean Rack Delivery (4×5) Build as able, expect this part to be light. B: Hang Power Clean (6×2) Build throughout as able, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 15 Box Jumps (24″/20″) 25 Sit-ups
Group Class – Mon, Jul 22 Read More »
Valkyrie Strength and Conditioning – Group Class Accessory Strength Single Arm Overhead Carry (4x200m w/KB) *Switch arms at turnaround. *You choose weight, same for all sets. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 Deadlifts (225/155) 30 Hand Release Push-ups
Group Class – Sat, Jul 20 Read More »
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