Valkyrie Strength and Conditioning – Group Class Metcon Filthy Fifty (Time) 50 Box Jumps (24″/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (53/35) 50 Lunges (each leg = 1 rep) 50 Knees to Elbows 50 Push-Press (45/35) 50 Supermans (1 Second hold at the top) 50 Wallballs (20/14, 10’/9′) 50 Burpees 50 Double Unders *35 Minute […]
Group Class – Sat, Oct 14 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Three Position Power Snatch (15 Minutes, build to a moderately heavy set. *From the ground *Above the knee *High hang) *Record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 8 Power Snatches 8 Strict HSPU 200m Run BB Weight- R1: 75/55 R2: 95/65 R3:
Group Class – Fri, Oct 13 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (AMRAP – Reps) 5 Rounds: 1:00 Bike for Calories 1:00 Slam Ball to Shoulder 1:00 REST*Score = total number of reps completed. Note Slam Ball Weight in comments. *Reset Bike each time.
Group Class – Thu, Oct 12 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Time) 5 Rounds for Time: 3 Ring Muscle ups 15 Box Jumps (24/20) 30 Sit-ups *18 Minute Cap*Sub 6 Strict Pull-ups/Ring Rows + 6 Ring Dips for MU.
Group Class – Wed, Oct 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon “Panic Breathing” (Time) For time, with a partner: 500-400-300-200-100m Row (x2) Partner KB Front Rack Hold (53’s/35’s) Partners alternate rowing portions, each person rows each distance 1x. Partner with KB’s must rack the KB’s before the rower begins, and continue holding until rower has finished. If KB’s
Group Class – Tue, Oct 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@40% 5@50% 5@60% 5@70% 3@80% 1+@86%) Metcon Metcon (Time) For Time: 21-15-9 Front Squats (115/75) STOH (115/75) *8 Minute Cap* *Rx+: 155/105
Group Class – Mon, Oct 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 10 Rounds for time: 5 Deadlifts (225/155) 200m Run 30 Double Unders RX+: 275/185, 50 DU *30 Minute Cap*
Group Class – Sat, Oct 7 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) Metcon Metcon (Time) For Time: 15-12-9-6-3 Thrusters (95/65) Row/Bike/Ski Calories *9 Minute Cap* RX+: 125/85
Group Class – Fri, Oct 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Clean + 1 Hang Power Clean (EMO2M for 10 Rounds) *Add weight each set, end at heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 5 Hang Power Cleans @ 65% of heaviest complex 10 T2B*Note BB weight in comments.
Group Class – Thu, Oct 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here*42 Minute Cap*
Hero WOD Wednesday Read More »
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