Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: 10 Double DB Push-Press (50’s/35’s) 10 Box Step-ups w/DB’s (24/20) 20 Calorie Row/Bike/Ski*Hold DB’s any style.
Group Class – Sat, Jul 8 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats (15 Minutes, build to a moderately challenging rep of the complex.) Metcon Metcon (AMRAP – Rounds) 12 Minute EMOM: 1st: 5 Deadlifts (275/185) 2nd: 10 V-upsRx+: 315/225, 15 V-ups *V-ups need to have straight
Group Class – Fri, Jul 7 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds: In 4:00- 400m Run Max Reps Strict Pull-ups -Rest 2 minutes between rounds-*Score = number of strict pull-ups completed. *Use bands or sub ring rows as needed.
Group Class – Thu, Jul 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting 1 1/4 Front Squats (6×3) Squat to depth, come up 1/4 of the way, return to depth, then extend.*Build throughout sets, record heaviest. Metcon Metcon (Time) For Time: 21-15-9 Front Rack Lunges (75/55) *5 Wall Walks after each set.*Rx+: 115/75, 1 Wall Facing Strict HSPU at the
Group Class – Wed, Jul 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “1776” (Time) 4th of July WOD “1776” In teams of three, complete 1776 reps total split between the below movements. Kettlebell Swings (53/35) Box Jumps (24/20) Push-ups Air Squats Pull-ups Burpees Dumbbell Snatch (50/35) Sit-ups Double Unders Wallballs (20/14, 10’/9’) Toes to Bar Row/Bike Calories 2 team
4th of July Holiday WOD Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 5 Rounds, for Max Reps: 1 Minute Bike for Calories :30 Rest 1 Minute Rope Climbs :30 Rest 1 Minute D-Ball over Shoulder :30 Rest 1 Minute Box Jump Overs (24/20) :30 Rest*Score = total reps completed *You choose D-ball weight
Group Class – Sun, Jul 2 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (5×5 ) *Same weight for all sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 Power Cleans (135/95) 9 Push-ups 30 Double Unders
Group Class – Sat, Jul 1 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Bar Muscle-ups (5 Rounds for Max Reps; 1:00 Work 2:00 Rest) *Record total number of reps completed. *Sub Jumping BMU, C2B, or Pull-ups. Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
Group Class – Fri, Jun 30 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting A: Press in Snatch (4×5) *Start with empty bb and build if able. If restricted by mobility, reduce difficulty using one of the alternate positions in accompanying video (Press in Snatch Mobility Progression) () B: Snatch Balance (4×2) *Build throughout sets if able. Focus on depth/stability overhead
Group Class – Thu, Jun 29 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 3 Rounds, each for Time: 1K Row *Rest 4-5 Minutes between efforts. *Record each row separately as A/B/C. A: 1k Row (Time) 1k row TT B: 1k Row (Time) 1k row TT C: 1k Row (Time) 1k row TT CASH OUT Metcon (Checkmark) Tabata Flutterkicks/Hollow Rocks 8
Group Class – Wed, Jun 28 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816