Group Class – Wed, Jun 12
Valkyrie Strength and Conditioning – Group Class Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#*20 Minute Cap*
Group Class – Wed, Jun 12 Read More »
Group Class – Tue, Jun 11
Valkyrie Strength and Conditioning – Group Class Gymnastics Bar Muscle-ups (EMO2M for 6 Rounds) *You choose number, goal is same for all sets. *Sub BMU drills, C2B, or Pull-ups as needed. Metcon Metcon (Time) For Time: 3-6-9-12-15-18 Kettlebell Swings (53/35) Box Jump Overs (24/20) Rx+: 70/53, 24/30 *8 Minute Cap*
Group Class – Tue, Jun 11 Read More »
Group Class – Mon, Jun 10
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD! 30 Minute AMRAP: 0:00-10:00 10 Calorie Row 10 Thrusters (95/65) 10:00-20:00 13 Calorie Row 7 Power Snatches (115/75) 20:00-30:00 15 Calorie Row 5 Power Cleans (135/95) *Rx+: 125/85, 135/95, 165/115*Partners alternate full rounds (I go, you go). Score =
Group Class – Mon, Jun 10 Read More »
Group Class – Sun, Jun 9
Valkyrie Strength and Conditioning – Group Class Accessory Strength Metcon (Weight) 3x 200m Dball Carry *Rest 2-3 minutes between sets, record weight used (goal is same for each set). *May be carried any style (on shoulder, bear hug, ect.) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups*12 Minute Cap*
Group Class – Sun, Jun 9 Read More »
Group Class – Sat, Jun 8
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (10 Rounds for reps) 10 Rounds: In :90- 5 Clean and Jerks (135/95) Max Reps Wallballs (20/14) in remaining time -Rest :90 between rounds- *Score = number of wallballs completed each round.
Group Class – Sat, Jun 8 Read More »
Group Class – Fri, Jun 7
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (Test Day! 1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding weight and doing
Group Class – Fri, Jun 7 Read More »
Group Class – Thu, Jun 6
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength A: Strict Pull-ups (1 Max Effort Set) *Goal is at least 4 reps. Use a band or low bar as needed. *Rest as needed, then begin Part B. B: Strict Pull-ups (4 Sets – 50% of Part A) *Rest as needed between sets. Try to stay
Group Class – Thu, Jun 6 Read More »
Group Class – Wed, Jun 5
Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (Test Day! 1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding weight and
Group Class – Wed, Jun 5 Read More »
Hero WOD Tuesday
Valkyrie Strength and Conditioning – Group Class Metcon “The Fire Chief” (6 Rounds for time) Every 3 Minutes for 18 Minutes (6 Rounds): 6 Burpees 18 Alternating DB Snatches (50/35) 7 T2B 9 Goblet Squats (50/35) *Score = time to complete each round. *This hero workout is dedicated to the 9 Charleston, SC firefighters who
Group Class – Mon, Jun 3
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (Test Day! 1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×1 @ RPE 9 (94-97%) 1×1 @ RPE 10 (1RM Attempt) *If successful, keep adding weight and
Group Class – Mon, Jun 3 Read More »