Valkyrie Strength and Conditioning – Group Class Gymnastics A: L-Sit (L-Sit/Tuck-Sit on Parallettes – 1 Max Effort Set) *Rx L-sit = straight legs/toes above hips. Goal is at least 20 seconds. *Make sure you have a measurable ROM. Stack plates under feet as a target, use boxes instead of parallettes as needed to increase space […]
Group Class – Wed, Aug 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (3 @ 70%, 2 @ 75%, 1 @ 80% 3 @ 75%, 2 @ 80%, 1 @ 85% 3 @ 80%, 2 @ 85%, 1 @ 90%) *Any style of C+J may be used. Record final single. Metcon Metcon (AMRAP – Rounds) EMOM for
Group Class – Tue, Aug 13 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: Complex: 3 Pull-ups + 2 C2B Pull-ups + 1 Bar Muscle-up 200m Run*Score = rounds + reps (200m = 2 reps) *Scale to 3 Pull-ups + 3 C2B, or 6 Pull-ups as needed. Complex may be broken up.
Group Class – Mon, Aug 12 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 200/150 Calorie Row/Ski or 150/100 Calorie Bike *Every 2:00 including 0:00: 3x “Curtis P” Complex (95/65) Rx+: 135/95 *24 Minute Cap*1 Curtis P. Complex = 1 Power Clean + 2 Front Rack Lunges (1 each leg + 1 Push Press
Group Class – Sun, Aug 11 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (5-5-5-3-3-3-1-1-1) *Build throughout, record heaviest single. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD- 12 Minute AMRAP: 100m D-Ball CarryPartners alternate 100m carries, “I go, you go”. You choose D-ball weight, pick something challenging! *Score = total team rounds + reps (each 100m =
Group Class – Sat, Aug 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Press in Snatch (5×5) *Start light and increase as able. Use the mobility progressions in the video as needed. B: Snatch Balance (5×3) *May proceed into Part B at finishing weight from Part A, or drop back down and build again. Metcon Metcon (AMRAP – Rounds
Group Class – Fri, Aug 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5x500m Row @ +10-15 seconds of max 500m pace*If your fastest 500m row is 1:45, your goal pace = between 1:55-2:00. *Rest 1:1 between sets. *Goal is consistency, you should have to work moderately hard to maintain your pace but it is
Group Class – Thu, Aug 8 Read More »
Valkyrie Strength and Conditioning – Group Class Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here*35 Minute Cap* *DB = 50’s/35’s.
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here*35 Minute Cap* *DB =
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Jerk Drive (5×5, building) *The Jerk Drive has the potential to be heavy – up to 100% of your max jerk as long as movement is solid. *Focus on driving the bar straight up, rather than out in front. Make sure the bar is resting on
Group Class – Tue, Aug 6 Read More »
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