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. Metcon Metcon (Time) 3 Rounds for Time: […]
Group Class – Mon, Apr 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (8 Rounds for time) 8 – 4:00 Rounds Alternate between 400m Run and 500m Row. Record work time for each interval.*Scale row/run distance as needed to ensure at least :90 of rest each interval.
Group Class – Sun, Apr 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build throughout.) *Record heaviest complex. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 5 STOH @ 70% of heaviest complex 25 Air Squats*Score = rounds + reps, note STOH weight in comments. *STOH is from
Group Class – Sat, Apr 13 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build throughout.) *Record heaviest complex. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 5 STOH @ 70% of heaviest complex 25 Air Squats*Score = rounds + reps, note STOH weight in comments. *STOH is from
Group Class – Sat, Apr 13 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%) 2×5 @ RPE 8 (80%) *Record final 2×5, note “RPE 8” in comments. Metcon Metcon (4 Rounds for reps) 4 Rounds:
Group Class – Fri, Apr 12 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%) 2×5 @ RPE 8 (80%) *Record final 2×5, note “RPE 8” in comments. Metcon Metcon (4 Rounds for reps) 4 Rounds:
Group Class – Fri, Apr 12 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 9 Power Snatches 12 Lateral Burpees over Bar R1: 45/35 R2: 65/45 R3: 75/55 R4: 95/65 R5: 115/75 R6: 125/85 R7: 135/95Rx+: R1: 45/35 R2: 75/55 R3: 115/75 R4: 135/95 R5: 155/105 R6: 165/115 R7: 185/125 *Score =
Group Class – Thu, Apr 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 9 Power Snatches 12 Lateral Burpees over Bar R1: 45/35 R2: 65/45 R3: 75/55 R4: 95/65 R5: 115/75 R6: 125/85 R7: 135/95Rx+: R1: 45/35 R2: 75/55 R3: 115/75 R4: 135/95 R5: 155/105 R6: 165/115 R7: 185/125 *Score =
Group Class – Thu, Apr 11 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%) 2×5 @ RPE 8 (80%) *Record final 2×5, note “RPE 8″ in comments. Metcon (AMRAP – Reps) 12 Minute EMOM
Group Class – Wed, Apr 10 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) Alternating 1:00 work/1:00 rest, complete the following for time: 100 Double Unders -then- 3 Rounds: 15 T2B 15 Hang Power Cleans (115/75) -then- 100 Double Unders * Pick up wherever you left off in previous work minute.*Rx+: 150 DU, 20 T2B, 135/95 *25 Minute Cap*
Group Class – Tue, Apr 9 Read More »
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