Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Clean and Jerk (Every :90 for 9 Rounds- Rounds 1-3: 3 Reps Rounds 4-6: 2 Reps Rounds 7-9: 1 Rep ) *Squat Clean + Split Jerk* *Build each round, record heaviest single. May drop/reset in between reps. Metcon Metcon (3 Rounds for reps) 3 Rounds: In […]
Group Class – Tue, Mar 4 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (3×7, 3×5, 3×3) *Build as desired, record heaviest set of 3. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 100m Run 1 Rope Climb 200m Run 2 Rope Climbs 300m Run 3 Rope Climbs Etc… *Score = rounds + reps. Every 100m Run
Group Class – Mon, Mar 3 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Chris and Sandy are moving to Indiana this week! Come hit one more workout with them. Chris and Sandy GOODBYE WOD! 🙁 (AMRAP – Rounds and Reps) 25 Minutes for Max Rounds + Reps with a Partner- Buy-in: 2K Row/Ski or 3 Mile Bike In remaining time,
Group Class – Sat, Mar 2 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (8 Rounds for reps) 8 Rounds for Reps in Teams of 3- In 4 Minutes: 15 Deadlifts (275/185) 45 Wallballs (20/14) Max Reps Lateral Burpees Over Bar Rx+: 315/205, Heavier WB*One person works at a time; teammates switch out as desired. *Score = number of lateral
Group Class – Sat, Mar 1 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds) 15 Minute EMOM: 1st: 3-5 50’ Shuttle Sprints (25’ down, 25’ back) 2nd: 15 Kettlebell Swings 3rd: 4-9 Calorie Bike*Choose shuttle sprint and bike calorie numbers that take you around :30 at a moderate pace. Choose a kettlebell weight that you can keep
Group Class – Thu, Feb 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (2 Reps @ 75% EMOM for 10 Minutes) *Same weight for all sets. Focus on quality. Should feel moderately heavy but can complete no problem for all rounds. May drop/reset between reps. Metcon Metcon (AMRAP – Reps) 10 Minute AMREP: Slam Ball Over Boxes
Group Class – Wed, Feb 26 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 T2B 10 Double DB Push-Press (50’s/35’s) 10 DB Box Step-ups (50’s/35’s) *Score = rounds + reps*Focus on FULL EXTENSION with feet fully planted at top of the box step-ups. May face the box or use the corner.
Group Class – Tue, Feb 25 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (3×3, 3×2, 3×1) *From the rack, build as able. Record heaviest single. Metcon Metcon (Time) For Time: 1K Row/Ski or 1.5-mile Bike 15 Squat Snatches (95/65) 500m Row/Ski or .75-mile Bike 10 Squat Snatches (115/75) 250m Row/Ski or .37-mile Bike 5 Squat Snatches (125/85) Rx+:
Group Class – Mon, Feb 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 3 Deadlifts (185/125) 3 Strict Chin-ups 200m Run 6 Deadlifts 6 Strict Chin-ups 200m Run 9 Deadlifts 9 Strict Chin-ups 200m Run Etc…*Score = rounds + reps, 200m run = 2 reps.
Group Class – Sun, Feb 23 Read More »
3433 16th Ave W, Seattle, WA. 98119
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