Valkyrie Strength and Conditioning – Group Class Weightlifting Romanian Deadlift (RDL) (5×10) *Build throughout sets as able, record heaviest. Metcon Metcon (AMRAP – Rounds) 10 Minute EMOM: 1st: 15/10 Calorie Row 2nd: 15 Wallballs (20/14) Rx+: 20/14 Calories, Heavier WB*Score = successful rounds (10 is max).
Group Class – Sun, Nov 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Jerk (3-3-2-2-1-1-1) *Build as able throughout sets, record heaviest. Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: 20 Dumbbell Snatches (50/35) 5 Lateral Burpees Over DB 20 Dumbbell Snatches (50/35) 10 Lateral Burpees Over DB 20 15 Etc…*Score = total reps completed.
Group Class – Sat, Nov 16 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for Time: 200m Run 2 Wall Walks -1:00 Rest- RX+: 1 Wall-Facing HSPU at the top of each wall walk rep. *30 Minute Cap**Score = total time to complete including rest.
Group Class – Thu, Nov 14 Read More »
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% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 3×4 @ -10% of last set ) *Record heaviest single, note sets of 4
Group Class – Wed, Nov 13 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 3×4 @ -10% of last set ) *Record heaviest single, notes setso 4 in
Group Class – Tue, Nov 12 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Team RWB WOD For Warriors – Armistice (Time) 6 Rounds: 11 Mountain Climbers (R/L=1) 11 Power Cleans (95/65) -2 Minutes Rest/Reflection- 6 Rounds: 19 Hand Release Push-ups 18 Burpee Box Jumps (24/20) 100m Run*40 Minute Cap* Team RWB is an organization that helps military veterans connect with
Team RWB “WOD FOR WARRIORS” Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Snatch (7×2) *Build as able, record heaviest. Metcon Metcon (Time) For Time: 15 Power Snatch (75/55) 10 Power Snatch (115/75) 5 Power Snatch (135/95) *RX+: 125/85, 155/105, 185/125 *5 Minute Cap**Scale weight progression as needed. Round 1 should be able to cycle multiple reps together
Group Class – Sun, Nov 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Snatch (7×2) *Build as able, record heaviest. Metcon Metcon (Time) For Time: 15 Power Snatch (75/55) 10 Power Snatch (115/75) 5 Power Snatch (135/95) *RX+: 125/85, 155/105, 185/125 *5 Minute Cap**Scale weight progression as needed. Round 1 should be able to cycle multiple reps together
Group Class – Sun, Nov 10 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5 Rounds: In 3:00- 1 Round of Cindy 250/200m Row -Rest 3:00 between rounds- Rx+: 2 Rounds of Cindy*Record working time for each round. *1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
Group Class – Fri, Nov 8 Read More »
Valkyrie Strength and Conditioning – Group Class Hero WOD Wednesday Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn
Group Class – Wed, Nov 6 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816