Valkyrie Strength and Conditioning – Group Class Metcon Coach Spenser’s Holiday WOD (Time) “Naughty, Yet Nice” For Time: Buy in: 1K Row Then- 100-75-50-25 = 250 Double Unders 80-60-40-20 = 200 Sit-ups 30-25-20-15 = 100 Push-ups 25-20-15-10 = 70 Front Squats 20-15-10-5 = 50 Push-Press Cashout: 1K Row BB Weight: 75/55 *40 Minute Cap**Scale row […]
Group Class – Mon, Dec 2 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (2×10, 2×8, 2×6) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Add weight throughout sets as desired. Record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 7 Deadlifts (185/125) 14 Handstand
Group Class – Sun, Dec 1 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for reps) 6 Rounds- In 3:00, 20/14 Calorie Row 20 Box Jump Overs (24/20) Max Reps Ring Rows -Rest 3:00 between rounds- Rx+: Ring MU*Scale the ring row up/down as needed to create appropriate challenge (hardest version = feet up on a box/body parallel
Group Class – Sat, Nov 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 5K Gone Bad (Time) For Time, With a Partner: 50 Power Cleans (135/95) 800m Run 50 T2B 800m Run 50 Wallballs (20/14) 800m Run 50 STOH (95/65) 800m Run 50 Burpees 800m Run 50 Hang Power Snatch (75/55) 800m Run One partner works at a time on
Happy Thanksgiving! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (TEST 1RM 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%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding
Group Class – Wed, Nov 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (TEST 1RM 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%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding
Group Class – Tue, Nov 26 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (TEST 1RM FRONT SQUAT! 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%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding
Group Class – Mon, Nov 25 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP, with a Partner: 800m Run 50 Kettlebell Swings (53/35) 1000m Row 50 Kettlebell Swings (53/35) **I go, you go”, share work as desired.*Score = rounds + reps completed as a team.
Group Class – Sun, Nov 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds) 20 Minute EMOM: Minute 1: 2 Snatches @ 75% 1RM Minute 2: 4-8 C2B Pull-ups RX+: 2-5 BMU*Focus on lifting a moderately heavy BB well and then getting some skill practice under fatigue for the gymnastics portion. *Score = successful rounds (20 is
Group Class – Fri, Nov 22 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (*Deload Week* 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%) ) *Record heaviest single, note “RPE 8” in comments. Metcon Metcon (Time)
Group Class – Thu, Nov 21 Read More »
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