Valkyrie Strength and Conditioning – Group Class Gymnastics Metcon (6 Rounds for reps) Handstand Walk/Wall Walk Practice 6 Rounds- 1:00 work/2:00 rest *Accumulate as many reps as possible. *Every 5’ of HSW = 1 Rep*Scale Wall Walk ROM or sub pike walkups on box as needed. *Comment with movement choice. Metcon Metcon (Time) For Time: […]
Group Class – Mon, Jun 24 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (5-5-5-3-3-3-1-1-1) *Build throughout sets, record heaviest. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Single Arm DB Hang Clean and Jerks (50/35) DB Goblet Squats (50/35) *RX+: Heaver DB *7 Minute Cap**Split DB Hang Clean and Jerks between R/L (do not alternate).
Group Class – Sun, Jun 23 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Muscle-ups (6 Rounds- 1:00 work/2:00 rest) ***Ring MU *** *Accumulate as many total reps as possible. *Sub: -jumping RMU -low rings transitions either foot or band assisted -:30 ring rows + :30 ring dips Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 400m Run 15
Group Class – Fri, Jun 21 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (7×2) *Build as desired, record heaviest set. From the rack. Metcon Metcon (AMRAP – Rounds) EMOM until failure or 10:00 – 2 Snatches (power or squat) Minute 1: 45/35 Minute 2: 65/45 Minute 3: 75/55 Minute 4: 95/65 Minute 5: 115/75 Minute 6: 125/85 Minute
Group Class – Thu, Jun 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 150 Double Unders 125 Sit-ups 100 Box Step-ups (24/20) 75 Deadlifts (115/75) 50 Burpees 25 Strict Handstand Pushups *30 Minute Cap**Choose modifications where you can keep good sized sets throughout each movement.
Group Class – Wed, Jun 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 21 Minutes for Max Reps In Teams of 3: P1: Dball Over Shoulder P2: Bike for Calories P3: REST*Teammates alternate stations every minute. *You choose Dball weight, score is total reps completed as a team.
Group Class – Tue, Jun 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups*8 Minute Cap* CASH OUT Metcon (Checkmark) 10 Minutes- Cardio of Choice: -Run -Bike -Row -Ski
Group Class – Mon, Jun 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (6×3) *Build throughout sets, record heaviest. Metcon Metcon (4 Rounds for reps) 4 Rounds: In 2:00- 10 Burpees to Target -then- Max Calories Bike/Ski -Rest 2:00 between rounds-*Score = number of calories completed each round. 6” or higher for burpee target.
Group Class – Sat, Jun 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP: 1 Rope Climb 10 Wallballs (20/14) 2 Rope Climbs 20 Wallballs 3 Rope Climbs 30 Wallballs Etc… *Score = total reps completed.
Group Class – Fri, Jun 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (EMO3M for 5 Rounds: 5 Reps ) *You choose weight, same for all sets. Aim for between 65-75% 1RM. Metcon 1k Row (Time) 1k Row For Time
Group Class – Thu, Jun 13 Read More »
3433 16th Ave W, Seattle, WA. 98119
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