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 »
Valkyrie Strength and Conditioning – Group Class Gymnastics Ring Dips (5×8) *Add weight/reduce difficulty as needed. Metcon Metcon (Time) For Time: 21 Push Press (95/65) 50 Sit-ups 15 Push Press 40 Sit-ups 9 Push Press 30 Sit-ups *RX+: 125/85 *9 Minute Cap*
Group Class – Wed, Nov 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (*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 (AMRAP
Group Class – Tue, Nov 19 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (*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”. Metcon Metcon (AMRAP – Rounds and
Group Class – Mon, Nov 18 Read More »
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 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%) 3×4 @ -10% of last set ) *Record heaviest single, note sets of 4
Group Class – Fri, Nov 15 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 »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816