Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3x1000m Row *Rest 4-5 minutes in between efforts.*Record working time for each interval. CASH OUT Metcon (Checkmark) 1 Mile Jog (recovery pace) *NFT.
Group Class – Sat, Mar 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScale as needed, most important thing is quality reps from start to finish!
Group Class – Fri, Mar 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Pausing Snatch Pull + 1 Snatch Pull + 1 Squat Snatch (15 Minutes, build as desired.) *Pause at mid-thigh for pausing pull. Both pulls finish in a vertical extension with straight arms. Focus on bringing bar into hips before extending. Reset between reps but do
Group Class – Thu, Mar 28 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Rack Barbell Weighted Step-ups (5×10 (R/L=2)) *Add weight as desired. May be the same for all sets or build. *Choose a box height where you can drive mainly through the foot that is stepping on the box (rather than pushing off the ground). Metcon Metcon (AMRAP
Group Class – Wed, Mar 27 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Metcon (Checkmark) 4 Rounds: 5 Strict Pull-ups or Strict L-Pull-ups 5 Strict Chin-ups 10 Commando Pull-ups*Reduce Reps as needed. *Scale using a low bar with feet on the ground or a box. *Reps may be broken up as needed. () () Metcon Metcon (Time) 3 Rounds for
Group Class – Tue, Mar 26 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (3 Rounds for weight) In Teams of 3, for Max Weight Lifted 18 Minutes- 6:00 Back Squat 6:00 Bench Press 6:00 Deadlift Teams use one bar, choose weight used for each lift. May switch teammate as often as needed. Calculate total amount of weight lifted as
Group Class – Mon, Mar 25 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Handstand Push-ups (5×5 *May be kipping or strict.) *Reduce ROM/add deficit as needed. May also sub pike push-ups, seated db press, or work on HS hold. Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 12 Barbell Overhead Lunges (95/65, R/L=2) 6 C2B Pull-ups
Group Class – Sun, Mar 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, complete in any order: 1 Mile Run 100 Dumbbell Snatches (50/35) 100/80 Calorie Row or Ski RX+: 1.5 Mile Run, Heavier DB, 150/120 Calorie Row/Ski *30 Minute Cap*
Group Class – Sat, Mar 23 Read More »
Valkyrie Strength and Conditioning – Group Class Accessory Strength A:: Barbell Glute Bridges (5×12) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Same weight for all sets. -superset with Part B- B:: Partner Assisted Hamstring Curls (5×6) Lower as slowly as possible while keeping hips
Group Class – Fri, Mar 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) World Down Syndrome Day Partner WOD! 21 Minute AMRAP: 7 Pull-ups/Ring Rows 7 Thrusters 7 Bar Facing Burpees *Partners alternate rounds, complete a full round of 7-7-7 before switching “I go, you go”. *Athletes choose BB weight, try to pick one
Group Class – Thu, Mar 21 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816