Valkyrie Strength and Conditioning – Group Class Weightlifting Pause Push Press (6×2) *Build as able, record heaviest. *Watch out for “double dip”, goal is to drive up from a dead stop. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 9 Thrusters (95/65) 9 Ring Dips
Group Class – Fri, Jul 26 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 5 Rope Climbs 400m Run 4 Rope Climbs 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climb 400m Run *20 Minute Cap**Scale ROM on rope climbs and distance on run as needed.
Group Class – Thu, Jul 25 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Tall Snatch (5×3) *Build as able. Prioritize driving hard through the legs and pulling aggressively under the bar. B: Squat Snatch (5×2) *Build as able. Should be able to start from where you left off in Part A. Metcon Metcon (AMRAP – Reps) With a Partner:
Group Class – Wed, Jul 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 10 Minute EMOM: 1st: 10 T2B 2nd: Max Reps Wall Walks RX+: 15 T2B, HSW (every 5’ = 1 rep)*Score = number of wall walks completed each round. CASH OUT Metcon (Checkmark) Lacrosse Ball 2:00 each side R/L: Pecs Traps Upper Back
Group Class – Tue, Jul 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Clean Rack Delivery (4×5) Build as able, expect this part to be light. B: Hang Power Clean (6×2) Build throughout as able, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 15 Box Jumps (24″/20″) 25 Sit-ups
Group Class – Mon, Jul 22 Read More »
Valkyrie Strength and Conditioning – Group Class Accessory Strength Single Arm Overhead Carry (4x200m w/KB) *Switch arms at turnaround. *You choose weight, same for all sets. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 15 Deadlifts (225/155) 30 Hand Release Push-ups
Group Class – Sat, Jul 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Clean + 2 Front Squats (EMO2M for 8 Rounds) Build each set, ending at heaviest Metcon (6 Rounds for reps) Every :90 for 6 Rounds- 3 Squat Cleans (135/95) Max Reps C2B Pullups RX+: 185/125, BMU*Score = number of C2B completed each round.
Group Class – Fri, Jul 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (4 Rounds for reps) 7 Rounds: In 2:00- 14/10 Calorie Bike or Ski Max Reps 25’ Shuttle Runs -2:00 Rest between rounds.*25′ Down + 25′ Back = 1 rep for shuttle runs *Score = number of shuttle runs completed each round. *Scale number of calories as
Group Class – Thu, Jul 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Jerk Balance (5×3) *Build throughout. B: Split Jerk (5×2) *Drop some weight from last set of Part B, then build back up again. Metcon Metcon (Time) For Time: 12-9-6 Strict HSPU *30 Sit-ups after each set. *10 Minute Cap**Reduce volume, scale rom, or sub pike pushups/db
Group Class – Wed, Jul 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (5×8) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Build throughout sets, record heaviest. Metcon Metcon (Time) For Time: 50 Double Dumbbell Box Step Overs (50’s/35’s, 24/20) *Every time Dumbbells are set down =
Group Class – Tue, Jul 16 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816