Valkyrie Strength and Conditioning – Group Class Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen […]
Hero Workout Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Halloween Partner Pumpkin WOD! (AMRAP – Rounds and Reps) 25 Minute AMRAP: 30 Calorie Row (Partner holds pumpkin) 30 Partner Pumpkin Sit-ups (pass pumpkin) 30 Pumpkin Box Step Overs (hold pumpkin) 30 Pull-ups/Ring Rows (partner holds pumpkin)*Pumpkin must not touch the ground! Immediate 5 Synchro Burpee penalty
Group Class – Tue, Oct 31 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) Metcon Metcon (AMRAP – Rounds and Reps) Death By Kettlebell Swings and Wallballs Minute 1: 1 KBS + 1 WB Minute 2: 2 KBS + 2 WB Minute 3: 3 + 3 Etc…until failure KB: 53/35Score =
Group Class – Mon, Oct 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 300/210 Calorie Row/Ski or 225/160 Calorie Bike Every 2:00 including 0:00, perform 5 burpees. *30 Minute Cap* Rx+: 10 Burpees
Group Class – Sun, Oct 29 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Metcon (8 Rounds for reps) Bar Muscle ups, C2B, or Pull-ups EMO2M for 8 Rounds – 1 Unbroken Set *You choose the number; goal is same for all sets.*Comment with movement choice. Metcon Metcon (AMRAP – Rounds) 10 Minute EMOM: 1st: 10 Push Press 2nd: 15 V-ups
Group Class – Sat, Oct 28 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (*Add 10# to 1RM* 8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) Metcon Metcon (Time) 3 Rounds for Time: 15 Deadlifts (225/155) 30 Pistols *12 Minute Cap*
Group Class – Fri, Oct 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Split Jerk (3-3-3-2-2-2-1-1-1) *Build as desired, record heaviest. Metcon Metcon (Time) For Time: 21-15-9 HSPU Double Kettlebell Clean and Jerk (53’s/35s’) *9 Minute Cap**Kb’s do not touch the ground during the clean, movement begins as a swing.
Group Class – Thu, Oct 26 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (*Add 10# to 1RM* 8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 30 Air Squats 200m Run
Group Class – Wed, Oct 25 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (*Add 5# to 1RM* 8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) Metcon Metcon (Time) 5 Rounds for Time: 12 Calorie Row/Bike/Ski 6 Power Snatches (115/75) Rx+: 135/95 *11 Minute Cap*
Group Class – Tue, Oct 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) Open WOD 20.2 “Partner Style” 20 Minute AMRAP: 4 Dumbbell Thrusters (50’s/35’s) 6 T2B 24 Double Unders*Partners alternate rounds. Score is rounds + reps completed as a team. CASH OUT Metcon (No Measure) 800m Cooldown Walk with Partner(NFT)
Group Class – Mon, Oct 23 Read More »
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