Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (25 Minutes, build to a heavy single) *Warm up steadily, completing enough reps to feel ready, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts. For example- Empty bar: 5 Reps 35%: 5 Reps 45%: 4 Reps […]
Group Class – Wed, Nov 22 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (20 Minutes, build to a heavy single ) *Warm up steadily, completing enough reps to feel ready, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts. For example- Empty bar: 5 Reps 35%: 5 Reps 45%: 4
Group Class – Tue, Nov 21 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (25 Minutes, build to a heavy single) *Warm up steadily, completing enough reps to feel warm, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts. For example- Empty bar: 5 Reps 35%: 5 Reps 45%: 4 Reps
Group Class – Mon, Nov 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (25 Minutes, build to a heavy single) *Warm up steadily, completing enough reps to feel warm, but not enough to tire you out before reaching maximal weights. Reserve 10+ minutes for heavy attempts. For example- Empty bar: 5 Reps 35%: 5 Reps 45%: 4 Reps
Group Class – Mon, Nov 20 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) Bring a friend for free with food drive donation! Partner WOD! 20 Minute AMRAP: 30 Kettlebell Swings 20 Box Jumps/Step-ups 30 Pull-ups/Ring Rows 20 Box Jumps/Step-ups 30 Sit-ups 20 Box Jumps/Step-ups*Share work as desired. Note TEAM NAME in comments!
Bring a Friend SUNDAY FUNDAY! Read More »
Valkyrie Strength and Conditioning – Group Class Strength A: Single Leg Romanian Deadlift (RDL) (5×10 (5 each leg)) *With a barbell. *Same weight for all sets. Keep it light. *Superset with Part B B: Pallof Press (5×20 (10 each side)) *Use a band on the rig, focus on midline stability. Metcon Metcon (7 Rounds for
Group Class – Sat, Nov 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (5-5-5-3-3-3-1-1-1) *From the rack. Build as desired throughout sets. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 1 Rope Climb 3 Front Squats 3 Push Presses 1 Rope Climb 4 Front Squats 4 Push Presses 1 5 5 Etc… BB: 135/95 *Score = total reps
Group Class – Fri, Nov 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (*Deload week* 8@empty BB 5@30% 5@35% 5@40% 5@50% 5@60%) Metcon Metcon (Time) For Time: 100 DU 10 Hang Power Cleans (115/75) 80 DU 8 Hang Power Cleans 60 DU 6 Hang Power Cleans 40 DU 4 Hang Power Cleans 20 DU 2 Hang Power Cleans
Group Class – Thu, Nov 16 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for reps) 6 Rounds: In 2:00- 200m Run Max Reps Hand Release Push-ups -Rest 1 Minute between rounds- *Score = number of HR push-ups each round. CASH OUT Metcon (Checkmark) 3 Rounds (NFT): 5 Windshield Wipers on pull-up bar (R/L=1) 15 Banded Face Pulls
Group Class – Wed, Nov 15 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (*Deload week* 8@empty BB 5@30% 5@35% 5@40% 5@50% 5@60%) Metcon Metcon (Time) 5 Rounds for Time: 20 Wallballs (20/14) 10 Power Snatches (95/65) *12 Minute Cap*
Group Class – Tue, Nov 14 Read More »
3433 16th Ave W, Seattle, WA. 98119
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