Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Clean Pull + 1 Clean High Pull + 1 Clean (15 Minutes: Build as desired, prioritize quality over weight.) *Clean may be Power or Squat. Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#*6 Minute Cap* Strength Class Pausing Bench Press (1×10 […]
Group Class – Tue, May 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 3×4 @ -10% of last set) *Record heaviest single and note “RPE 8”. Use
Group Class – Mon, May 13 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minute AMREP, in Teams of 3: P1: Bike for Calories P2: Slam Ball Over Boxes P3: 400m Run Teammates rotate stations when runner returns.Score = total number of slam ball reps completed + total number of bike calories completed (do not reset
Group Class – Sat, May 11 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 2×4 @ -10% of last set) *Record 1×1, note “RPE 8” in comments. Note drop
Group Class – Fri, May 10 Read More »
Valkyrie Strength and Conditioning – Group Class Strength/SKILL Rope Climb (5 Rounds, 1:00 work/2:00 rest) *Accumulate as many reps as possible, record total completed. Metcon Metcon (8 Rounds for time) 8x200m Run 1:1 work/rest *20 Minute Cap* (including rest)*Record working time for each round. Strength Class 1 1/2 Back Squat (1×10 w/empty bar 1×5 @
Group Class – Thu, May 9 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 2×4 @ -10% of last set) *Record 1×1, note “RPE 8” in comments. Note
Group Class – Wed, May 8 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Laura (AMRAP – Rounds and Reps) 21 Minute AMRAP, with a partner: 30 Calorie Row 20 Lateral Burpees over Rower 10 Power Cleans (155/105) Share work as desired, one partner works at a time – “I go, you go”. Score = rounds + reps Strength Class Pausing
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (1×10 w/empty bar 1×5 @ 30% 1×5 @ 40% 1×3 @ 50% 1×1 @ 60% 1×1 @ 70% 1×1 @ 80% 1×1 @ RPE 8 (90-93%) 1×4 @ RPE 8 (84%) 2×4 @ -10% of last set ) *Record heaviest single and note “RPE 8”.
Group Class – Mon, May 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Squat Snatch (Every :90 for 10 rounds- Rounds 1-5: 2 Reps Rounds 6-10: 1 Rep) *Build throughout sets, record heaviest. Metcon Metcon (Time) 3 Rounds for Time: 15 Overhead Squats (115/75) 15 Calorie Row/Bike/Ski Rx+: 135/95, 20 Calories *10 Minute Cap*
Group Class – Sun, May 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 1 Mile Run 50-40-30-20-10 Kettlebell Swings (53/35) 25-20-15-10-5 Hand Release Push-ups 1 Mile Run Rx+: Heavier KB *35 Minute Cap**Scale distance/reps as needed! Strength Class Pausing Bench Press (*2 second pause at chest* 1×10 w/empty bar (first 5 reps no pause, second 5
Group Class – Sat, May 4 Read More »
3433 16th Ave W, Seattle, WA. 98119
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