Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final 3×5, note “RPE 8” in comments. *We are repeating the same sets as […]
Group Class – Mon, Apr 22 Read More »
Valkyrie Strength and Conditioning – Group Class Accessory Strength A: Barbell Good Mornings (4×10) *May build or use same weight throughout. B: Russian Kettlebell Swing (4×15) *May build or use same weight throughout. Metcon Metcon (AMRAP – Reps) 6 Minute EMOM: 5 Push-Jerks @ 70% 1RM Max reps Lateral Burpees over Bar*Score = total number
Group Class – Sun, Apr 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon CrossFit Games Quarterfinals 2024 – Workout 4 (AMRAP – Reps) With a continually running clock, complete as many reps as possible in 10 minutes of: 10 Clean and Jerks (Weight 1) -Rest 1 Minute- 10 Clean and Jerks (Weight 2) -Rest 1 Minute- 10 Clean and Jerks
Group Class – Sun, Apr 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon CrossFit Games Quarterfinals 2024 – Workout 1 (4 Rounds for reps) 4 rounds for Max Reps of: 1 Minute: Snatches 1 Minute: Row for Calories 1 Minute: Dumbbell Box Step-ups 1 Minute: REST *Individuals/16-54 Age Group Divisions: Barbell = 135/85, DBs = 50’s/35’s, Box = 20 Inches
Group Class – Sat, Apr 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 800m Run 15 Rope Climbs 50 Box Jump Overs (24/20) 400m Run 50 Box Jump Overs (24/20) 15 Rope Climbs 800m Run *30 Minute Cap* Strength Class Floor Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @
Group Class – Sat, Apr 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) *Record final 3×5, note “RPE 8” in comments. Metcon Metcon (AMRAP – Reps) 9 Minute AMRAP:
Group Class – Fri, Apr 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 18 Minute EMOM, :40 work/:20 rest for total reps- 1st: Bike Calories 2nd: Bar Muscle Ups 3rd: Slam Ball to Shoulder*Score = total reps completed, reset bike between rounds. *You choose slam ball weight. *Sub BMU drills, C2B, or Pull-ups/Ring Rows as needed.
Group Class – Thu, Apr 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon CrossFit Games Quarterfinals 2024 – Workout 2 (Time) 3 Rounds for Time: 50 Wallballs 50 Lateral Burpee Box Jump-overs *20 Minute Cap**Individuals/16-54 Age Group Divisions: 20/14 Wallball to 10’/9′, 24″/20″ Box *55-59, 60-64, 65+ Age Group Divisions: 14/10 Wallball to 10’/9′, 24″/20″ Box *Start workout facing away
Group Class – Thu, Apr 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×5 @ RPE 6 (70%) 1×5 @ RPE 7 (75%) 3×5 @ RPE 8 (80%)) Record final 3×5, note “RPE 8” in comments. Metcon (Time) For Time: 10-9-8…etc. Push Press
Group Class – Wed, Apr 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) Partner WOD- 20 Rounds for Time: 14/10 Calorie Row 5 Burpee Pull-ups RX+: 20/14 Cals, Burpee C2B *30 Minute Cap**Partners alternate rounds “I go, you go”. *If scaling burpee pull-ups, sub 5 burpees to target + 5 ring rows. Strength Class Pausing Bench Press (1×10
Group Class – Tue, Apr 16 Read More »
3433 16th Ave W, Seattle, WA. 98119
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