Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (12 Minute EMOM Minutes 1-4: 3 Reps Minutes 5-8: 2 Reps Minutes 9-12: 1 Rep) *Add weight throughout sets, can be every minute or as desired. Record heaviest. Metcon Metcon (AMRAP – Reps) 8 Minutes, for Max Reps: 1 Deadlift + 1 Power Clean + […]
Group Class – Tue, Jun 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Jerk (5-5-5-3-3-3-1-1-1) *From the rack. Build throughout sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 40’ Single Arm DB OH Walking Lunges (2x 10’ out and back, 50/35) 5 Wall WalksRx+: 70/50, 50’ HSW (25’ down, 25’ back) *Every 5′ for lunges/HSW =
Group Class – Mon, Jun 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds, with a Partner: 200m Run (together) 30 Wallballs 30 Push-ups 30 Box Jumps/Step-ups *Partners run together, share reps as desired “I go, you go”.*Comment with your team name for extra credit! 🙂
Bring a Friend SUNDAY FUNDAY! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch Balance (15 Minutes, build to a challenging single.) *From the rack. Focus on depth and speed under the bar. Record heaviest. Metcon Metcon (5 Rounds for calories) 5 Rounds- 2:00 Row for Calories 2:00 Rest *Score = total calories completed.
Group Class – Sat, Jun 3 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Squat Clean (6×3) *Build throughout sets, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 15 Thrusters (95/65) 50 Double Unders
Group Class – Fri, Jun 2 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Toes-To-Bar (5×5-8 reps) *Legs straight, start in slight hollow body. Scale ROM as needed. Metcon Metcon (AMRAP – Rounds) 12 Minute EMOM: 1st: 15 Kettlebell Swings (50/35) 2nd: 10 Box Step Overs w/KB (24/20) Rx+: 53/70*Score = successful rounds (max is 12).
Group Class – Thu, Jun 1 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Split Jerk (7×2) *Build throughout sets, record heaviest. From the rack. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Burpees Deadlifts (185/125) *9 Minute Cap*
Group Class – Wed, May 31 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 12 Alternating SA Dumbbell Cleans (50/35) 12 Calorie Row/Bike/Ski -1 Minute Rest- CASH OUT Metcon (Checkmark) 2 Minutes each side: Foam Roll Quads Lacrosse Ball Upper Back Lacrosse Ball Pecs
Group Class – Tue, May 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about
Memorial Day MURPH! Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 10 Minute EMOM: 1st: Ring Muscle Ups 2nd: 5 Back Squats A: Muscle-ups (Every other minute for 5 rounds. You choose number, same for all sets. ) Sub jumping RMU, low rings transitions, or ring rows + ring dips for RMU as needed. B: Back Squat (5
Group Class – Fri, May 26 Read More »
3433 16th Ave W, Seattle, WA. 98119
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