Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (*Add 5# to 1RM* 8@empty BB 5@30% 5@40% 5@50% 5@60% 5@70% 5+@77%) Metcon Metcon (Time) 5 Rounds for Time: 12 Calorie Row/Bike/Ski 6 Power Snatches (115/75) Rx+: 135/95 *11 Minute Cap*
Group Class – Tue, Oct 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) Open WOD 20.2 “Partner Style” 20 Minute AMRAP: 4 Dumbbell Thrusters (50’s/35’s) 6 T2B 24 Double Unders*Partners alternate rounds. Score is rounds + reps completed as a team. CASH OUT Metcon (No Measure) 800m Cooldown Walk with Partner(NFT)
Group Class – Mon, Oct 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Barbell Good Mornings (5×10) *May add weight or stay the same throughout. Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 30 Kettlebell Swings (53/35) 30 Pushups 30 Kettlebell Box Step Overs (24/20
Group Class – Sun, Oct 22 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 30 Squat Cleans 800m Run 30 STOH 800m Run 30 Snatches 800m Run BB: 115/75, RX+: 135/95 *27 Minute Cap*
Group Class – Sat, Oct 21 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 (6 Rounds for reps) 2 Rounds for Reps- 2 Minutes: Rope Climbs 2 Minutes: Bike for Calories 2 Minutes: Burpees to Target*Record reps completed in each 2:00 interval.
Group Class – Fri, Oct 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (*Deload Week* 8@empty BB 5@30% 5@35% 5@40% 5@50% 5@60%) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 7 Ring Dips 14 Overhead Squats (75/55)
Group Class – Thu, Oct 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds: In 3:00- 500m Row Max Reps Box Jumps (24/20) -Rest 3:00 between rounds-*Record number of box jump reps completed each round.
Group Class – Wed, Oct 18 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*15 Minute Cap*
Group Class – Tue, Oct 17 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%) *Record final set. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Strict Pull-ups 25 Wallballs (20/14)
Group Class – Mon, Oct 16 Read More »
Valkyrie Strength and Conditioning – Group Class Strength A: Bent Over Row (5×8 (barbell)) *May add weight or stay the same. Superset with B. B: Windmill (5×5 each arm (kettlebell)) *May add weight or stay the same. Metcon Metcon (Calories) 10 Minute EMOM: 3 Overhead Squats (115/75) Max Calories Row/Bike/Ski Rx+: 135/95*Do not reset machine
Group Class – Sun, Oct 15 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816