Valkyrie Strength and Conditioning – Group Class Metcon “Jeffrey Stark” (AMRAP – Reps) EMO2M for as long as possible: 1 Push Press 1 Push Jerk 1 Split Jerk 20 Double Unders *Complete PP, PJ, and SJ as one unbroken set without putting the bar down. BB weight starts at 50% of Push Press 1RM, add […]
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Tempo Front Squat (5×5 (22X1)) *Add weight throughout as desired, record heaviest. Metcon Metcon (Time) For Time: 1.5 Mile Bike 100 Sit-ups *10 Minute Cap* RX+: 2 Mile Bike, 125 Sit-ups
Group Class – Tue, Jan 2 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “Maxton” (Time) 13 Rounds for Time: 8 Strict Pull-ups 26 Box Step-ups (24/20) 21 Burpees *60 Minute Cap* *Rx+: 20/14# weight vest * This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, with a Partner: 2K Row 50 Synchro T2B 100 Partner Wallballs (20/14) 2k Row *30 Minute Cap* *One person works at a time on the row*Comment with your TEAM NAME!
Group Class – Sat, Dec 30 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk (20 Minutes, build throughout sets) Metcon Metcon (6 Rounds for calories) 12 Minute EMOM: 1st: 5 Hang Clean and Jerks @ 70% of complex 2nd: 45 seconds Max Calories on Bike *Score = Calories completed
Group Class – Fri, Dec 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (5×5) *Same weight for all sets, target around 75% 1RM. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 30 Single Unders 10 Tuck-ups 30 Double Unders 10 Single Leg Alternating V-ups (R/L=2) 30 Crossovers 10 V-ups *Rx V-ups = straight legs. *For Crossovers
Group Class – Thu, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Frantasy Land (Time) 21-15-9 Thrusters (95/65) Pull-ups -rest 2 mInutes- 15-12-9 Thrusters (115/85) C2B Pull-ups -rest 2 minutes- 12-9-6 Thrusters (135/95) Bar MU *35 Minute Cap*Scale weight as needed, should build throughout wod. *Sub any combination of skills for pull-up/c2b/bmu (for example: ring rows, jumping pull-ups, pull-ups).
Group Class – Wed, Dec 27 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Handstand Push-ups (5×5) *Increase/Decrease ROM to find the correct level of challenge. *Sub pike push-ups, handstand holds, or if very close to shspu use a spotter. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 Double DB Deadlifts 100m Farmer Carry 20 Double DB
Group Class – Sat, Dec 23 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 12 Days of Christmas WOD (Time) *In the style of the song… 1, 2-1, 3-2-1, etc.* 1 – 100m Run 2 – BMU or C2B Pull-ups 3 – Hand Release Push-ups 4 – Alt. Pistols 5 – Push-Presses 6 – Front Squats 7 – Hang Power Cleans
Group Class – Fri, Dec 22 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (15 Minutes, build throughout sets) *Technique is highest priority! Metcon Metcon (Time) 3 Rounds for Time: 30 Dumbbell Snatches (50/35) 15 Ring Dips *12 Minute Cap*
Group Class – Thu, Dec 21 Read More »
3433 16th Ave W, Seattle, WA. 98119
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