Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Clean + 2 Front Squats (EMO2M for 8 Rounds) Build each set, ending at heaviest Metcon (6 Rounds for reps) Every :90 for 6 Rounds- 3 Squat Cleans (135/95) Max Reps C2B Pullups RX+: 185/125, BMU*Score = number of C2B completed each round.
Group Class – Fri, Jul 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (4 Rounds for reps) 7 Rounds: In 2:00- 14/10 Calorie Bike or Ski Max Reps 25’ Shuttle Runs -2:00 Rest between rounds.*25′ Down + 25′ Back = 1 rep for shuttle runs *Score = number of shuttle runs completed each round. *Scale number of calories as
Group Class – Thu, Jul 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Jerk Balance (5×3) *Build throughout. B: Split Jerk (5×2) *Drop some weight from last set of Part B, then build back up again. Metcon Metcon (Time) For Time: 12-9-6 Strict HSPU *30 Sit-ups after each set. *10 Minute Cap**Reduce volume, scale rom, or sub pike pushups/db
Group Class – Wed, Jul 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Muscle Snatch + 1 Power Snatch (15 Minutes, build as able.) () Metcon Metcon (Time) 4x400m Run Work/rest 1:1 Record total time.*Goal is 15ish minutes or less. If you anticipate 400’s taking longer than 2:10-2:15, scale to 300m.
Group Class – Mon, Jul 15 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Ring Muscle-ups (15 Minutes of Practice) Work on one or multiple: -Strict RMU -False grip rings to chest pull-ups (or as high as you can get) + Ring Dips -Low Rings Strict Transitions -Seated Banded Low Rings Transitions Metcon Metcon (3 Rounds for reps) 3 Rounds:
Group Class – Fri, Jul 12 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for Time: 200m Run 7 T2B 7 Burpee Box Jump Overs (24/20) *Rx+: 10 T2B, 10 BBJO *30 Minute Cap*
Group Class – Wed, Jul 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A:: Jerk Dip (5×3) *Build throughout. The Jerk Dip has the potential to be heavy (up to 100%+ of jerk) as long as technique is good. *Record heaviest set of 3. B:: Push Jerk (5×2) *Drop some weight from Part A, then build back up. *Record heaviest
Group Class – Mon, Jul 8 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (5-5-5-3-3-3) Build throughout sets, record heaviest set of 3. Metcon Metcon (Time) With a Partner: 10 Rounds- 250m Row*Partners alternate rounds, reset monitor in between sets. *Score = total time to finish.
Group Class – Sat, Jul 6 Read More »
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