Valkyrie Strength and Conditioning – Group Class Strength A:: Barbell Glute Bridges (5×10) -Shoulders on bench. -Heels planted firmly under knees. -Drive up and squeeze glutes at the top of the movement.*Same weight for all sets. Superset with Part B. B:: Side Plank (5x :30 R/L ) *Side Plank on elbows. Try to stack feet […]
Group Class – Thu, Aug 31 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Weighted Strict Pull-ups (Every :90 for 10 Rounds. Rounds 1-5: 3 Reps Rounds 6-10: 1 Rep) *May stay the same, or build. Do unweighted, use a band, or practice negatives as needed. *Record heaviest rep. Metcon Metcon (Time) 5 Rounds For Time: 14 Alternating Dumbbell Snatches (50/35)
Group Class – Wed, Aug 30 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 8 Rounds for Time: 200m Run 15 Wallballs (20/14) 20 Sit-ups -2 Minute Rest- *35 Minute Cap*
Group Class – Tue, Aug 29 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bear Complex (5 Rounds, increasing in weight each set.) Bear Complex: 7x 1 Power Clean + 1 Front Squat + 1 Push-Press to the back rack + 1 Back Squat + 1 Push-Press to the front rack*Each Bear Complex = 7x through the sequence of Pc+FS+PP+BS+PP. These
Group Class – Mon, Aug 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon A:: Metcon (AMRAP – Rounds) 15 Minute AMRAP- 100m Sprint 100m Walk*Sprint to 200m turnaround, walk back. This should be an all-out effort on the sprint each time. Record rounds completed. -5 Minute Rest, then Begin Part B- B:: Metcon (AMRAP – Rounds and Reps) 15 Minute
Group Class – Sun, Aug 27 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Bench Press (5×7) *Build throughout, record heaviest set. Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 7 Strict HSPU 7 Power Clean @ 75% 1RM*Reduce ROM on SHSPU or sub as needed. Record PC weight in comments.
Group Class – Sat, Aug 26 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time: 30 Double Kettlebell Squat Cleans 200m Double KB Front Rack Carry 30 Double Kettlebell STOH 200m Double KB Overhead Carry 30 Double KB Deadlifts 200m KB Farmer Carry KB’s: 53’s/35’s*KB Squat Cleans begin with a swing (won’t touch the ground between reps unless
Group Class – Fri, Aug 25 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (7×2) *Build throughout sets, may drop/reset in between reps. Record heaviest. Metcon Metcon (AMRAP – Reps) 10 Minute EMOM for Max Reps: 1st: Bar Muscle Ups 2nd: Row for Calories*Sub as needed: jumping BMU/other drills, C2B, or Pull-ups. *Reset rower each time.
Group Class – Thu, Aug 24 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#*35 Minute Cap*
Group Class – Wed, Aug 23 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Weighted Strict Ring Dips (Every :90 for 10 Rounds: Weighted Strict Ring Dips Rounds 1-5: 3 Reps Rounds 6-10: 1 Rep ) *May stay the same, or build. Do unweighted, use a band, do negatives, or spot with feet on floor as needed. *Record heaviest rep. Metcon
Group Class – Tue, Aug 22 Read More »
3433 16th Ave W, Seattle, WA. 98119
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