Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Record final set of 5, note “RPE 8”. Metcon Metcon (3 Rounds for time) 3x […]
Group Class – Tue, Oct 1 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Record final set and note “RPE 8”. Metcon Metcon (AMRAP – Rounds and Reps) 6
Group Class – Mon, Sep 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) -Partner WOD- 10 Rounds: 20/14 Calorie Row 100m DBall Carry *Partners alternate rounds, “I go, you go” (5 rounds each). *You choose DBall weight. *20 Minute Cap*
Group Class – Sun, Sep 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (EMOM for 15 Minutes Rounds 1-5: 3 Reps Rounds 6-10: 2 Reps Rounds 11-15: 1 Rep ) *May be Power or Squat Snatch. *Add weight as desired, goal is to build each minute. Record heaviest. Metcon Metcon (5 Rounds for reps) 10 Minute EMOM: 1st: 5
Group Class – Sat, Sep 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Pyramid Double Helen (Time) For Time: 1200m Run 63 Kettlebell Swings (53/35) 36 Pull-ups 800m Run 42 Kettlebell Swings (53/35) 24 Pull-ups 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups *30 Minute Cap*
Group Class – Fri, Sep 27 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Pistols (5×10 (R/L=2)) *Add weight/reduce ROM to create appropriate challenge. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 Renegade Rows 10 Box Jumps (30/24)*You choose renegade row weight. *1 Rep = Push-up + Row R + Row L *Use a box that is higher
Group Class – Wed, Sep 25 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Strict Handstand Push-ups (5×5) *Adjust difficulty as needed – add deficit/reduce rom, sub pike versions. Metcon Metcon (Time) For Time: 21-15-9 Hang Clean and Jerks (115/75) T2B *9 Minute Cap* Rx+: 135/95
Group Class – Mon, Sep 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (6×3) *Build as desired, record heaviest set of 3. Metcon Metcon (Time) For Time: 50-40-30-20-10 Sit-ups Air Squats *12 Minute Cap*
Group Class – Sun, Sep 22 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Weighted Strict Ring Dips (5-5-3-3-1-1-1) *Increase weight/difficulty across sets. Should need to rest in between. *Use bands, boxes, or foot assist as needed. *Record heaviest single. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 1-2-3…etc. Rope Climbs -200m Run after each set- *Score =
Group Class – Fri, Sep 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 75 Wallballs (20/14) 40 STOH (115/80) 30 DB Box Step Overs (24/20, 50/35) 40 DB Snatches (50/35) 75 Wallballs *One DB for step overs. Hold any style. *18 Minute Cap*
Group Class – Thu, Sep 19 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816
Optimized by Seraphinite Accelerator