Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 6 Rounds, 1 Minute at each station for Max Reps: Bike for Calories T2B Box Jumps (24/20) Slam Ball Over Shoulder -REST-*Note slam ball weight in comments.
Group Class – Sat, Sep 23 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (Every :90 for 10 Rounds: 2 Reps) *Add weight every other round, record heaviest. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP: 2-4-6…etc. Dumbbell Snatches (50/35) 1-2-3…etc. Ring Dips *Score = total reps completed
Group Class – Fri, Sep 22 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%) *Record final set. Metcon Metcon (Time) For Time: 30-20-10 Wallballs (20/14) Sit-ups *7 Minute Cap*
Group Class – Thu, Sep 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans (135/95) 7 Wall Walks *28 Minute Cap*
Group Class – Wed, Sep 20 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%) *Record final set. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 1 Rope Climb 20 Goblet Lunges (53/35, R/L=2)
Group Class – Tue, Sep 19 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%) *Record final set. Metcon Metcon (AMRAP – Rounds) 8 Minute EMOM: 1st: 35 Double Unders 2nd: 12/9 Calorie Row Rx+: 50 DU, 16/12 Calories*Score = successful rounds (max is 8).
Group Class – Mon, Sep 18 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Press (5-5-5-3-3-3-2-2-2) *Build throughout sets, record heaviest. Metcon Metcon (3 Rounds for reps) 3 Rounds for Max Reps: In 2:00- 15 Thrusters (95/65) Max Reps Bar Facing Burpees -2 Minute Rest after each Round-*Score = number of bar facing burpee reps. Choose a thruster weight where
Group Class – Sun, Sep 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, complete in any order: 800m Odd Object Carry 2 Mile Run 4k Row *50 Minute Cap**Use Slamballs, Sandbags, Kettlebells, Plates…. etc. for odd object. Note in comments. *Scale distance as needed.
Group Class – Sat, Sep 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Sumo Deadlift (8@empty BB 5@35% 5@45% 5@55% 3@65% 3@75% 3+@81%) *Record final set. Metcon Metcon (Time) 3 Rounds for Time: 2 Bar Muscle-ups 10 Double DB Power Cleans (50’s/35’s) 2 Bar Muscle-ups 10 Double DB Front Squats (50’s/35’s) 2 Bar Muscle-ups 10 Double DB STOH (50’s/35s) *11
Group Class – Fri, Sep 15 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP with a Partner: P1: Run 400m P2: AMRAP of- 5 Power Snatches (95/65) 10 Hand Release Push-ups 20 Box Jump Overs (24/20) Rx+: 135/95, 30/24*Partners switch places when runner returns, runner picks up where AMRAP partner left off.
Group Class – Thu, Sep 14 Read More »
3433 16th Ave W, Seattle, WA. 98119
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