Valkyrie Strength and Conditioning – Group Class Metcon “1776” (Time) 4th of July WOD “1776” In teams of three, complete 1776 reps total split between the below movements. Kettlebell Swings (53/35) Box Jumps (24/20) Push-ups Air Squats Pull-ups Burpees Dumbbell Snatch (50/35) Sit-ups Double Unders Wallballs (20/14, 10’/9’) Toes to Bar Row/Bike Calories 2 team […]
4th of July Holiday WOD! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Tempo Back Squat (5×5 @22X1) *Add weight throughout sets as desired, record heaviest. Metcon Metcon (2 Rounds for reps) 5 Rounds for Max Reps: 1:00 Walking Lunges 1:00 Rest*Each step = 1 rep *Make sure to stand up all the way at the top of each lunge.
Group Class – Wed, Jul 3 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Tumilson (Time) 8 Rounds for Time: 200m Run 11 Double DB Burpee Deadlifts (50’s/35’s)*24 Minute Cap* *Dedicated to U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Metcon (Checkmark) Dip Support Holds 5x :10-:30 @ top of dip -alternate with- 5x :10-:30 @ bottom of dip*Use toe support/sub box holds as needed. No bands today. *Goal is same amount of time in the position for all 5 rounds. Rest as needed in between,
Group Class – Mon, Jul 1 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) -Partner WOD- 20 Minute AMRAP: 200m Run (stay together) 40 Partner Medball Sit-ups (pass ball back and forth) 20 Burpee Box Jump/Step-Overs (follow the leader style)*You choose WB Weight + Box Height. *Score = rounds + reps, run = 2 reps.
Bring a Friend Sunday Funday! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Front Squat (5-5-5-3-3-3-1-1-1) *Build throughout sets, record heaviest. Metcon Metcon (Weight) 6 Minute EMOM: 3 Squat Cleans*You choose weight, same for all sets. *Score = weight used
Group Class – Sat, Jun 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 3 Push Press + 2 Push Jerk + 1 Split Jerk (15 Minutes, build as form allows.) *Record heaviest. Metcon Metcon (Time) 3 Rounds For Time: 500m Row/Ski or .75 mile Bike 15 STOH (115/75) *Rx+: 155/105 *12 Minute Cap*
Group Class – Fri, Jun 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 16 Minute AMRAP: 1-2-3…etc. BMU 2-4-6…etc. Pistols 3-6-9…etc. Single Arm DB Devil’s Press (50/35) *Score = total reps completed*Alternate R/L for pistols and devil’s press. *Sub 2x C2B or 3x Pull-ups/Ring Rows as needed.
Group Class – Thu, Jun 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Glute Bridges (5×15) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*You choose weight, same for all sets. Metcon Metcon (Time) 5 Rounds for Time: 10 Hang Power Cleans (115/75) -1 Minute Rest- Rx+: 135/95 *10
Group Class – Wed, Jun 26 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Filthy Fifty (Time) 50 Box Jumps (24″/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (53/35) 50 Lunges (each leg = 1 rep) 50 Knees to Elbows 50 Push-Press (45/35) 50 Supermans (1 Second hold at the top) 50 Wallballs (20/14, 10’/9′) 50 Burpees 50 Double Unders *35 Minute
Group Class – Tue, Jun 25 Read More »
3433 16th Ave W, Seattle, WA. 98119
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