Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP: 5-10-15…etc. Row/Bike/Ski for Calories 10-20-30…etc. Wallballs (20/14) *Score = total reps Weightlifting Complex: 3 Push Press + 2 Push Jerk + 1 Split Jerk (15 Minutes, build as able (from the rack)) *Record heaviest complex.
Group Class – Wed, Feb 12 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3 Rounds for Time: 30 Pistols (alternate every 5 reps) 30 Kettlebell Swings (53/35) *10 Minute Cap* Gymnastics Metcon (10 Rounds for reps) BMU/C2B/Pull-up Practice 10 Minute EMOM *You choose # of reps per minute. Goal is same # for all rounds. Focus on linking
Group Class – Tue, Feb 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX
Group Class – Mon, Feb 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Three Position Power Clean (20 Minutes – Build to a challenging set) 1: From the ground 2: Above the knee 3: High hang (vertical torso) Metcon Metcon (Time) For Time: 12-9-6-3 Power Cleans @ 75% of heaviest complex Burpee Pull-ups *9 Minute Cap**Sub Burpees to target as
Group Class – Sun, Feb 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3- 20 Minute AMRAP: P1: 50’ Double DB Front Rack Walking Lunges (25’ down/25’ back, 50’s/35’s) P2: Static Hold P3: REST *Teammates rotate stations each round. 0:00-10:00: Static Hold = Wall-Sit 10:00-20:00: Static Hold = Plank (elbows)*May rest
Group Class – Sat, Feb 8 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) -Partner WOD- 20 Minute AMRAP: 50’ Double DB Front Rack Walking Lunges (25’ down/25’ back, 50’s/35’s) *Partners alternate 50’ rounds. 0:00-10:00: Non-Lunging Partner Holds Wall-Sit 10:00-20:00: Non-Lunging Partner Holds Plank (elbows)*May rest DBs on shoulders when lunging but must maintain full
Group Class – Sat, Feb 8 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 12 Deadlifts (225/155) 60 Double Unders *Score = rounds + reps Gymnastics Metcon (10 Rounds for reps) Ring MU Skill Practice 10 Minute EMOM *You choose # of reps per minute. Goal is same # for all rounds.Sub:
Group Class – Fri, Feb 7 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 10 Rounds: 1:00 Row for Calories :30 Rest 1:00 Bike/Ski for Calories :30 Rest *Score = total number of calories completed. Reset monitors each interval.
Group Class – Thu, Feb 6 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 C2B Pull-ups Box Jumps (30/24) *12 Minute Cap* CASH OUT Metcon (Checkmark) Cash-out: 10 Minute Row, Bike, or Run @ recovery pace
Group Class – Tue, Feb 4 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816