Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build as able.) *From the rack. Record heaviest complex. Metcon Metcon (Time) For Time: 12-9-6 STOH (125/85) *After each round, 15 Lateral Burpees over Bar. Rx+: 165/115 *8 Minute Cap
Group Class – Thu, Jan 2 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Kyle’s Holiday WOD (AMRAP – Reps) “Reindeer Gainz” 30 Minute AMRAP in Teams of 3: 0:00-10:00 Shoulder Press (75/55) 10:00-20:00 Back Squat (135/95) 20:00-30:00 Deadlift (185/125) *Over the course of the 30 minutes, team must also accumulate 5,000m on a rower. One person lifts at a
Group Class – Mon, Dec 30 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch (20 Minutes, build as able.) *Snatch Pull = vertical extension/arms straight. *May reset in between complex movements, but do not drop in between. Metcon Metcon (Time) For Time: 30 Snatches at 80% of heaviest complex
Group Class – Sun, Dec 29 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, complete in any order: 3 Mile Bike 100 T2B 2K Row 100 Box Jumps *35 Minute Cap* RX+: 30/24” Box, 150 T2B*Scale distance/reps as needed.
Group Class – Sat, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, partition as desired and complete in any order: 3 Mile Bike 100 T2B 2K Row 100 Box Jumps *35 Minute Cap* RX+: 30/24” Box, 150 T2B*Scale distance/reps as needed.
Group Class – Sat, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Aleta’s Holiday WOD (Time) “Welcome to the Bear Cave” For Time: 50 Squat Clean Thrusters (115/75) *EMOM including 0:00, complete 5 burpees. *10 Minute Cap* Rx+: 135/95 CASH OUT Metcon (AMRAP – Reps) Max Time Bear Hug Hold with Slamball RX: 100/70 RX+: 150/100 *Pick something
Group Class – Fri, Dec 27 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 12 Days of Christmas WOD (Time) *In the style of the song… 1, 2-1, 3-2-1, etc.* 1 – 100m Run 2 – BMU or C2B Pull-ups 3 – Hand Release Push-ups 4 – Alt. Pistols 5 – Push-Presses 6 – Front Squats 7 – Hang Power Cleans
Group Class – Mon, Dec 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (5-5-3-3-1-1-1) *From the rack, build as able throughout sets. Record heaviest single. *If ROM is difficult, keep weight light and continue with sets of 5. Metcon Metcon (AMRAP – Rounds) 5 Minute EMOM: 10 Box Jump Overs (24/20) 10 Kettlebell Swings (53/35) *RX+: 30/24, 70/53*Score
Group Class – Sun, Dec 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP with a Partner: 5 Burpee Pull-ups 10 Calorie Row *Partners alternate rounds, “I go, you go”.*Score = total team rounds + reps. If scaling pull-ups, sub 4 ring rows/assisted pull-ups + 4 burpees to target.
Group Class – Sat, Dec 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Beth’s Holiday WOD (Time) “Jingle Jumper” 5 Rounds for Time: 50 Double Unders 16 Dumbbell Hang Snatches (50/35) *12 Minute Cap* CASH OUT Tabata V-ups (AMRAP – Reps) 8 rounds of :20 work/:10 rest*Score = total reps completed. Rx V-up = straight legs, touch shoelaces or
Group Class – Fri, Dec 20 Read More »
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