Valkyrie Strength and Conditioning – Group Class Gymnastics Handstand Walk (15 Minutes Handstand Walk Practice) *Choose the way that works best for you! Choices include but not limited to: -HSW (can be straight, w/obstacles, or a few steps to the wall) -Lateral wall facing walks -HS Hold -HS shoulder taps/marching -Wall walks -Box pike walkups […]
Group Class – Wed, Jul 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute
Group Class – Tue, Jul 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Snatch (3 @ 70%, 2 @ 75% ,1 @ 80% 3 @ 75%, 2 @ 80%, 1 @ 85% 3 @ 80%, 2 @ 85%, 1 @ 90% ) Record final rep at 90%. Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP: 3-6-9…etc. Overhead Squats (75/55)
Group Class – Mon, Jul 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 1 Mile Run 21-15-9 Power Cleans (135/95) Ring Dips 1 Mile Run*35 Minute Cap* *Rx+: 185/125
Group Class – Sun, Jul 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Tempo Back Squat (5×5 @ 31X1) *Same weight for all sets. -3 Second Descent -1 Second Pause At Bottom -Drive Up Strong -1 Second Pause Between Reps Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP with a Partner: 250m Row 20 Partner Medball Sit-ups*Partners alternate
Group Class – Sat, Jul 15 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (3×5, 3×3, 3×2) *Build throughout sets. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*14 Minute Cap*
Group Class – Fri, Jul 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch (1 Rep EMOM for 15 Minutes) *Can be Power or Squat. *Build throughout as desired. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: 5 Power Snatches (135/95) 15 Wallballs (20/14)
Group Class – Thu, Jul 13 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 8 Rounds for Max Reps: 1:00 Burpee Box Jumps (24/20) :30 Rest 1:00 T2B :30 Rest 1:00 Bike Calories :30 Rest*Score = total number of reps completed.
Group Class – Wed, Jul 12 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Clean (5×2, 5×1) *May drop/reset between doubles, build throughout sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 Front Squat @ 60% 1RM 10 Double Unders 2 Front Squats 20 Double Unders 3 30…etc*Score = rounds + reps completed (ex: if I get
Group Class – Tue, Jul 11 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Split Jerk (3-3-3-2-2-2-1-1-1) *From the rack, build throughout. Metcon Metcon (Time) 3 Rounds For Time: 30 Dumbbell Snatches (50/35) 3 Rope Climbs*RX+: 70/50 *11 Minute Cap*
Group Class – Mon, Jul 10 Read More »
3433 16th Ave W, Seattle, WA. 98119
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