Valkyrie Strength and Conditioning – Group Class Metcon Team RWB WOD For Warriors – Armistice (Time) 6 Rounds: 11 Mountain Climbers (R/L=1) 11 Power Cleans (95/65) -2 Minutes Rest/Reflection- 6 Rounds: 19 Hand Release Push-ups 18 Burpee Box Jumps (24/20) 100m Run*40 Minute Cap* Team RWB is an organization that helps military veterans connect with […]
Team RWB “WOD FOR WARRIORS” Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Snatch (7×2) *Build as able, record heaviest. Metcon Metcon (Time) For Time: 15 Power Snatch (75/55) 10 Power Snatch (115/75) 5 Power Snatch (135/95) *RX+: 125/85, 155/105, 185/125 *5 Minute Cap**Scale weight progression as needed. Round 1 should be able to cycle multiple reps together
Group Class – Sun, Nov 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Snatch (7×2) *Build as able, record heaviest. Metcon Metcon (Time) For Time: 15 Power Snatch (75/55) 10 Power Snatch (115/75) 5 Power Snatch (135/95) *RX+: 125/85, 155/105, 185/125 *5 Minute Cap**Scale weight progression as needed. Round 1 should be able to cycle multiple reps together
Group Class – Sun, Nov 10 Read More »
Valkyrie Strength and Conditioning – Group Class Hero WOD “CHAD1000X” Hero WOD “Chad” (Time) For Time: 1,000 Box Step-ups *Wear a ruck pack 45#/35# *Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. (A ruck is
Group Class – Sat, Nov 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5 Rounds: In 3:00- 1 Round of Cindy 250/200m Row -Rest 3:00 between rounds- Rx+: 2 Rounds of Cindy*Record working time for each round. *1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats
Group Class – Fri, Nov 8 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%) 2×4 @ -10% of last set ) *Record heaviest single, note sets of 4
Group Class – Thu, Nov 7 Read More »
Valkyrie Strength and Conditioning – Group Class Hero WOD Wednesday Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn
Group Class – Wed, Nov 6 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%) 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 »
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