Valkyrie Strength and Conditioning – Group Class Accessory Strength Seated Box Jumps (5×8) *Seat box should put hips about parallel, choose a box height to jump on that allows you to land in a power position similar to your power clean. *Focus on full hip and leg extension in jump. Metcon Metcon (5 Rounds for […]
Group Class – Wed, Mar 20 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strength Weighted Strict Ring Dips (6×3) *Build throughout sets, ending at heaviest. *Sub unweighted, use smallest bands possible, or as little help from the feet as possible. Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP: 2-4-6-8…etc. Double Dumbbell STOH (50’s/35’s) Pistols *Score = total reps completed.
Group Class – Tue, Mar 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (2 Rounds for reps) 3 Rounds for Max Reps: 2:00 Slam Ball Over Boxes 1:00 Rest 2:00 Rope Climbs 1:00 Rest 2:00 Bike for Calories 1:00 Rest *You choose Slam Ball Weight*Score = Reps Completed Each Round
Group Class – Mon, Mar 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 17 Deadlifts (135/95) 200m Run 17 Toes to Bar 200m Run 17 Power Cleans (115/75) 200m Run 17 Toes to Bar 200m Run 17 Power Snatches (75/55) 200m Run 17 Toes to Bar 200m Run *20 Minute Cap* RX+: Wear green!
Happy St. Patrick’s Day! Read More »
Valkyrie Strength and Conditioning – Group Class Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more
Group Class – Fri, Mar 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Distance) Partner WOD: 40 Minute EMO2M- 5 Ring Dips 10 V-ups -then- Max Distance on the Rower *Partners alternate rounds, do not reset rower. *Score = total distance completed. *Use bands/foot support as needed on the rings. *V-ups = straight legs/touch shoelaces. Reduce ROM by touching
Group Class – Sun, Mar 3 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (7×3 *touch and go*) *Must be touch and go. Add weight throughout as desired, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 12 Deadlifts (225/155) 4 Wall Walks *Rx+: 275/185, 1 Wall Facing HSPU at the top of each Wall Walk
Group Class – Fri, Jan 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Calories) 10 Rounds: 1 Minute Row for Calories :30 Rest 1 Minute Bike for Calories :30 Rest *Score = Total Number of Calories completed (reset machine each round).
Group Class – Thu, Jan 4 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “Jeffrey Stark” (AMRAP – Reps) EMO2M for as long as possible: 1 Push Press 1 Push Jerk 1 Split Jerk 20 Double Unders *Complete PP, PJ, and SJ as one unbroken set without putting the bar down. BB weight starts at 50% of Push Press 1RM, add
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Tempo Front Squat (5×5 (22X1)) *Add weight throughout as desired, record heaviest. Metcon Metcon (Time) For Time: 1.5 Mile Bike 100 Sit-ups *10 Minute Cap* RX+: 2 Mile Bike, 125 Sit-ups
Group Class – Tue, Jan 2 Read More »
3433 16th Ave W, Seattle, WA. 98119
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