Group Class – Sun, May 21
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 400m Run 15 Ring Dips 30 Sit-ups *30 Minute Cap*
Group Class – Sun, May 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds for Time: 400m Run 15 Ring Dips 30 Sit-ups *30 Minute Cap*
Group Class – Sun, May 21 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (Every :90 for 8 Rounds- 3 Power Cleans (touch and go) ) *Add weight every other round. Record final sets. Metcon Metcon (Time) For Time: 800m Odd Object Carry *15 Minute Cap*Odd Object Ideas: -Slam Balls -Sandbags -Kettlebells -Dumbbells -Barbell in back rack or suitcase
Group Class – Sat, May 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for calories) 5 – 3 Minute Rounds: 10 Front Squats (135/95) 10 Box Jumps (30/24) Max Calories Row/Bike/Ski in remaining time -Rest 3 minutes between rounds-*Record number of calories completed each round. *Choose a squat weight you can finish unbroken for at least the
Group Class – Fri, May 19 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Chest-To-Bar Pull-ups (10 Minute EMOM – You choose number, pick something you can maintain for all 10 rounds.) Sub Pull-ups, strict Banded C2B, or Ring Rows Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Lateral Burpees over Bar *11 Minute Cap* Rx+: 125/85
Group Class – Wed, May 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) -Partner WOD- For Time: 2500m Row 250 Double Unders 2.5 Mile Run *45 Minute Cap**1 partner works at a time, “I go, you go”. Share reps as desired and complete in any order. Rx+: 3000m Row, 300 DU, 3 Mile Run
Group Class – Tue, May 16 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Tempo Push-ups *1 second pause at top/1 second pause at bottom. *Be sure to press out as high as possible in lockout with pause, and fully contactchest to the ground when pausing at the bottom. A: Tempo Push-ups (1 Max Effort Set) **Partner up and count reps
Group Class – Mon, May 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “Karen Meets Grace” (Time) 10 Rounds for time: 15 Wallballs (20/14, 10’/9’) 3 C+J (135/95) Rx+: Heavy WB and 155/105 *20 Minute Cap*
Group Class – Fri, May 12 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Metcon (10 Rounds for reps) T2B 10 Minutes, work :20/rest:40 Complete as many reps as possible in the :20 work period, record reps completed each round. Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP: 5-10-15…etc. Hand Release Push-ups 10-20-30…etc. Kettlebell Swings*Score = total reps completed.
Group Class – Thu, May 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for time) 5 Rounds, each for time: 500m Row 10 Back Squats @ 50% Rest 3:00 between rounds*Record working time for each round, note Back Squat weight in comments. *Back Squats are from the rack.
Group Class – Wed, May 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Jerk (7×2) *Build throughout sets, record heaviest. Metcon Metcon (Time) For Time: 800m Run 30 STOH (115/75) 800m Run Rx+: 155/105 *15 Minute Cap*
Group Class – Tue, May 9 Read More »