Valkyrie Strength and Conditioning – Group Class Gymnastics Muscle-ups (15 Minutes Ring Muscle Up Practice) -RMU -Kip on High Rings -Low Rings Transitions w/Band -Low Rings Transitions Foot Assist Metcon Metcon (Time) 4 Rounds For Time: 8 Deadlifts (225/155) 200m Run *8 Minute Cap*
Group Class – Sun, Sep 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP: 5-10-15…etc. Calories Row/Bike/Ski Double DB Thrusters (50’s/35s’) *Score = total reps completed.
Group Class – Sat, Sep 14 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Tempo Strict Pull-ups (5 Sets of 3-8 Reps) *Pause 1 second each at bottom, ½ way up, top, ½ way down. *Use spotter, bands, or low bar pull-ups with foot assist as needed. Metcon Metcon (AMRAP – Rounds and Reps) “Death By Burpee Box Jump Overs”
Group Class – Fri, Sep 13 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 100 Double Unders 75 Lunges (R/L=2) 50 Hand Release Push-ups 25 Power Snatches (115/75) 50 Hand Release Push-ups 75 Lunges 100 Double Unders *RX+: 150 DU, 135/95 *25 Minute Cap* *Lunges are BW.
Group Class – Thu, Sep 12 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Three Position Power Clean (7×1) *Floor, at the knee, high hang. *Build in weight as able, record heaviest. Metcon Metcon (Weight) 10 Minute EMOM: 1st: 5 Power Cleans 2nd: 10 T2B Rx+: 15 T2B *You choose clean weight. Score = weight used.
Group Class – Wed, Sep 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (4 Rounds for time) 4 Rounds: In 5:00- Run 400m 30 Wallballs *Rest in remaining time. *Record working time for each set. CASH OUT Metcon (Checkmark) Accumulate 2 Minutes each- Top of Ring Dip Hold Bottom of Ring Dip Hold*Partition as desired. Focus on maintaining hollow
Group Class – Tue, Sep 10 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Handstand Shoulder Taps (10 Rounds of :20 work/:40 rest) Score = reps completed each round. Goal is to touch shoulder each rep, L/R = 2. Adjust difficulty as needed. -Freestanding -On wall (face out) -Pike on Box -Pike on Floor -High Plank Metcon Metcon (AMRAP –
Group Class – Mon, Sep 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 10 Rounds for Max Reps- :40 work/:20 rest 1st: Bike for Calories 2nd: 50’ Shuttle Runs 3rd: Bar Muscle-ups *Score = total number of reps completed. *50’ Shuttle Run = 25’ down/25’ back
Group Class – Sun, Sep 8 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Tempo Strict Ring Dips (5×5 @ 32X1) *32X1 = 3 second negative, 2 second hold at the bottom, drive up, pause 1 second between reps. *Add weight/scale as needed to create the appropriate difficulty. *Focus on holding hollow body throughout movement, do not bend at hips.
Group Class – Sat, Sep 7 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 7 Deadlifts 15 Box Jumps (24/20) Rd 1: 95/65 Rd 2: 135/95 Rd 3: 185/125 Rd 4: 225/155 Rd 5: 265/185 Rd 6: 295/205 Rd 7: 315/225 *Keep Round 7 weight for any additional rounds. *Scale weights as
Group Class – Fri, Sep 6 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816