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% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 2×4 @ -10% of last set) *Record heaviest single, note sets of 4 in […]
Group Class – Tue, Nov 5 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%) 2×4 @ -10% of last set) Record heaviest single, note sets of 4 in
Group Class – Mon, Nov 4 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 400m Run 15 HSPU 400m Run 9 Strict HSPU 400m Run 60’ HSW*Choose three different movements if modifying. Example: 15 push-ups, 9 pike push-ups, 6 wall walks. *400m Run = 4 reps (1 for every 100m). *HSW =
Group Class – Sun, Nov 3 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816