Valkyrie Strength and Conditioning – Group Class Metcon Metcon (4 Rounds for reps) 4 Rounds- In 5:00, Complete a 200m Odd Object Carry, then Max Rounds of “Cindy” -Rest 3 Minutes between rounds-Odd Object Carry could be…sandbag, d-ball, plate, barbell, dumbbell, kettlebell…. 1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats *Score […]
Group Class – Sat, Jul 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Clean + 1 Squat Clean (15 minutes, keep it light (no more than 50-60% of either lift).) Metcon Metcon (AMRAP – Reps) 5 Rounds: :30 Sit-ups :30 Rest :30 Box Jumps (24/20) :30 Rest*Record total reps completed.
Group Class – Fri, Jul 28 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Jerk – Any Style (from the rack) Push Jerk (7×2) Add weight throughout, as desired, but do not exceed 60%. Push or Split may be used. From the rack. Split Jerk (7×2) Add weight throughout, as desired, but do not exceed 60%. Push or Split may be
Group Class – Thu, Jul 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Romanian Deadlift (RDL) (5×8) *Add weight as desired throughout sets. Metcon (3 Rounds for time) 3 Rounds: In 5:00- Run 400m 3 Rope Climbs -rest in remaining time-*Record working time for each interval. *Reduce rope climb reps or ROM as needed to make sure you have some
Group Class – Wed, Jul 26 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (6×3) Add weight throughout as desired, but do not exceed 60%. Power or Squat may be used. Metcon Metcon (Time) For Time: 12-9-6-3 Hang Power Snatch (75/55) Ring Dips *7 Minute Cap*
Group Class – Tue, Jul 25 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for Time: 30 Double Unders 15 Wallballs (20/14) 5 Strict Pull-ups *30 Minute Cap*Rx+: 40 DU, Heavier WB, 7 Strict Pull-ups
Group Class – Mon, Jul 24 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (6×3) *Build throughout sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 30 Dumbbell Snatches (50/35) 15 HSPU
Group Class – Sun, Jul 23 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) With a Partner: 30 Minutes, accumulate as many calories on rower as possible One partner rows, other person does a static hold. 0:00-10:00 Plank Hold (elbows) 10:00-20:00 Wall Sit Hold 20:00-30:00 Ring Support Hold*Holding partner must be in position before rower starts. If
Group Class – Sat, Jul 22 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (3 @ 70%, 2 @ 75% ,1 @ 80% 3 @ 75%, 2 @ 80%, 1 @ 85% 3 @ 80%, 2 @ 85%, 1 @ 90%) *Any style of C+J (Power/Squat, Push/Split). Metcon Metcon (6 Rounds for reps) 6 Minute EMOM: 2 Cleans
Group Class – Fri, Jul 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 200m Run 20 Walking Lunges -1 Minute Rest-*Score = Rounds + reps (each 200m run = 2 reps) CASH OUT Metcon (Checkmark) 3 Rounds (NFT): 15 Banded Good Mornings 15 Banded Lat Press Downs w/dowel 10 KB Windmills
Group Class – Thu, Jul 20 Read More »
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