Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build as able.) *Record heaviest complex. Metcon Metcon (Calories) 5 – 90 Second Rounds: 8 STOH (125/85) Max Calories Row/Bike/Ski *Score = number of calories completed each round. Do not reset machine.
Group Class – Thu, Sep 26 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Pistols (5×10 (R/L=2)) *Add weight/reduce ROM to create appropriate challenge. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 Renegade Rows 10 Box Jumps (30/24)*You choose renegade row weight. *1 Rep = Push-up + Row R + Row L *Use a box that is higher
Group Class – Wed, Sep 25 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for time) Every 6:00 for 6 Rounds: 1K Row/800m Run *Alternate between Row/Run (3 of each).*Adjust distance as needed to have at least :45-1 min rest each round. *Score = working time for each round.
Group Class – Tue, Sep 24 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Strict Handstand Push-ups (5×5) *Adjust difficulty as needed – add deficit/reduce rom, sub pike versions. Metcon Metcon (Time) For Time: 21-15-9 Hang Clean and Jerks (115/75) T2B *9 Minute Cap* Rx+: 135/95
Group Class – Mon, Sep 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (6×3) *Build as desired, record heaviest set of 3. Metcon Metcon (Time) For Time: 50-40-30-20-10 Sit-ups Air Squats *12 Minute Cap*
Group Class – Sun, Sep 22 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Weighted Strict Ring Dips (5-5-3-3-1-1-1) *Increase weight/difficulty across sets. Should need to rest in between. *Use bands, boxes, or foot assist as needed. *Record heaviest single. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 1-2-3…etc. Rope Climbs -200m Run after each set- *Score =
Group Class – Fri, Sep 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 75 Wallballs (20/14) 40 STOH (115/80) 30 DB Box Step Overs (24/20, 50/35) 40 DB Snatches (50/35) 75 Wallballs *One DB for step overs. Hold any style. *18 Minute Cap*
Group Class – Thu, Sep 19 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Metcon (Checkmark) 3 Rounds: 5 Chin-ups 5 Mixed Grip Pull-ups 5 Chin-ups 5 Mixed Grip Pull-ups (opposite grip)*Adjust difficulty as needed by adding weight, using bands, spotter, or foot assist. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (115/75) Lateral Burpees Over Bar RX+: 135/95
Group Class – Wed, Sep 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Press (5-5-3-3-1-1-1) *Record heaviest single. *Make sure knees stay straight after initial extension – watch out for “accidental jerks”. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 400m Run 30 Sit-ups 30 Jumping Lunges (R/L=2) *Score = rounds + reps. 400m run = 4
Group Class – Tue, Sep 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “Panic Breathing” (Time) For time, with a partner: 500-400-300-200-100m Row (x2) Partner KB Front Rack Hold (53’s/35’s) Partners alternate rowing portions, each person rows each distance 1x. Partner with KB’s must rack the KB’s before the rower begins, and continue holding until rower has finished. If KB’s
Group Class – Mon, Sep 16 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816