Group Class – Sun, Oct 6
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 400m Run 15 Kettlebell Devil’s Press (53/35) *25 Minute Cap**1 KB.
Group Class – Sun, Oct 6 Read More »
Group Class – Sat, Oct 5
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Jerk (5-5-3-3-1-1-1) *Record heaviest single. Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 4 Strict Pull-ups 8 Push-ups 12 Pistols (alternating) *Score = Rounds + Reps
Group Class – Sat, Oct 5 Read More »
Group Class – Fri, Oct 4
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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Record final set of 5, note “RPE 8”. Metcon Metcon (Time) 3 Rounds for Time:
Group Class – Fri, Oct 4 Read More »
Group Class – Thu, Oct 3
Valkyrie Strength and Conditioning – Group Class Gymnastics Metcon (Checkmark) 15 Minutes: Handstand Walk Practice-Unassisted, w/obstacles. -Spotted -Walk to Wall -Lateral Walk wall-facing -Walk around Box in Pike, Pike Shoulder Taps -HS Hold Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 50 Double Unders 100m Farmer Carry (50’s/35’s) 50 Double Unders 100m Double
Group Class – Thu, Oct 3 Read More »
Hero WOD Wednesday
Valkyrie Strength and Conditioning – Group Class Metcon Liam (Time) For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bars 50 Front Squats (155/105 lb) 10 Rope Climbs (15 ft) 800 meter Run (with 45 lb Plate)U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire
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Group Class – Tue, Oct 1
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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Record final set of 5, note “RPE 8”. Metcon Metcon (3 Rounds for time) 3x
Group Class – Tue, Oct 1 Read More »
Group Class – Mon, Sep 30
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% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 1×5 @ RPE 8 (80%)) *Record final set and note “RPE 8”. Metcon Metcon (AMRAP – Rounds and Reps) 6
Group Class – Mon, Sep 30 Read More »
Group Class – Sun, Sep 29
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) -Partner WOD- 10 Rounds: 20/14 Calorie Row 100m DBall Carry *Partners alternate rounds, “I go, you go” (5 rounds each). *You choose DBall weight. *20 Minute Cap*
Group Class – Sun, Sep 29 Read More »
Group Class – Sat, Sep 28
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (EMOM for 15 Minutes Rounds 1-5: 3 Reps Rounds 6-10: 2 Reps Rounds 11-15: 1 Rep ) *May be Power or Squat Snatch. *Add weight as desired, goal is to build each minute. Record heaviest. Metcon Metcon (5 Rounds for reps) 10 Minute EMOM: 1st: 5
Group Class – Sat, Sep 28 Read More »
Group Class – Fri, Sep 27
Valkyrie Strength and Conditioning – Group Class Metcon Pyramid Double Helen (Time) For Time: 1200m Run 63 Kettlebell Swings (53/35) 36 Pull-ups 800m Run 42 Kettlebell Swings (53/35) 24 Pull-ups 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups *30 Minute Cap*
Group Class – Fri, Sep 27 Read More »