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Valkyrie Strength and Conditioning – Group Class Metcon Chris and Sandy are moving to Indiana this week! Come hit one more workout with them. Chris and Sandy GOODBYE WOD! 🙁 (AMRAP – Rounds and Reps) 25 Minutes for Max Rounds + Reps with a Partner- Buy-in: 2K Row/Ski or 3 Mile Bike In remaining time, […]

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (8 Rounds for reps) 8 Rounds for Reps in Teams of 3- In 4 Minutes: 15 Deadlifts (275/185) 45 Wallballs (20/14) Max Reps Lateral Burpees Over Bar Rx+: 315/205, Heavier WB*One person works at a time; teammates switch out as desired. *Score = number of lateral

Valkyrie Strength and Conditioning – Group Class Metcon WOD TBD!

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds) 15 Minute EMOM: 1st: 3-5 50’ Shuttle Sprints (25’ down, 25’ back) 2nd: 15 Kettlebell Swings 3rd: 4-9 Calorie Bike*Choose shuttle sprint and bike calorie numbers that take you around :30 at a moderate pace. Choose a kettlebell weight that you can keep

Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (2 Reps @ 75% EMOM for 10 Minutes) *Same weight for all sets. Focus on quality. Should feel moderately heavy but can complete no problem for all rounds. May drop/reset between reps. Metcon Metcon (AMRAP – Reps) 10 Minute AMREP: Slam Ball Over Boxes

Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (Every :90 for 9 Rounds- Rounds 1-3: 3 Reps Rounds 4-6: 2 Reps Rounds 7-9: 1 Rep) *Add weight as desired, record heaviest single. Metcon Metcon (Time) For Time: 70/50 Calorie Bike *5 Minute Cap**Scale # of calories as needed – goal is to

Valkyrie Strength and Conditioning – Group Class Metcon Mock Open WOD! Partner up and judge for each other, two heats. CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 Plate Russian Twists (R/L = 1) 10 Plate GTOH 8 Burpees to Plate (chest on floor at the bottom, face plate)*Score = rounds + reps. You choose plate weight. CASH OUT Metcon (Checkmark) Barbell Quad Smash 2x

Valkyrie Strength and Conditioning – Group Class Gymnastics Tempo Strict Ring Dips (5×5 @ 32X1) *32X1 = 3 second descent, 2 second pause at the bottom, drive up, 1 second pause at the top. *Add weight/scale down as needed. Preferably no bands as they will provide extra assistance at the bottom/pause portion of the rep.

Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds for Max Reps: 1 Minute: Jump Rope Cross-overs 1 Minute: Sit-ups 1 Minute: DB Goblet Lunges (50/35) 1 Minute: DB Hang Snatches (50/35, alternate every 5 reps) 1 Minute: REST *Score = total reps completed each round.