Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk (15 Minutes, build to a moderately challenging complex.) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1-2-3…etc. Clean and Jerk (135/95) *30 Double Unders after each set.*Score = Rounds […]
Group Class – Mon, Aug 21 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon A:: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP- 5 Pull-ups 10 Burpees 20 Air SquatsRest 3 Minutes, then begin Part B. B:: Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP- 5 C2B 10 Burpees 20 Jumping Air SquatsRest 3 Minutes, then begin Part C.
Group Class – Sun, Aug 20 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Suitcase Deadlift (5×7 each side) *Use Dumbbell or KB, can build each set or stay the same. *Focus on stabilizing though midline to stay centered when lifting. If using DB, only touch one head to ground. Metcon Metcon (5 Rounds for reps) 5 – 3 Minute Rounds:
Group Class – Sat, Aug 19 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Overhead Squat (3×3 3×2 3×1) *Build throughout sets, record heaviest single. From the rack. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 7 Power Snatches (95/65) 14 Box Jumps (24/20)
Group Class – Fri, Aug 18 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Rope Climb (5 Rounds for Max Reps- 1:00 Work 2:00 Rest *Record total number of reps completed. ) Metcon Metcon (Time) For Time: 30-20-10 Front Rack Lunges (115/75) Hand Release*Rx+: 135/95 *R/L = 2 for lunges *10 Minute Cap*
Group Class – Thu, Aug 17 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 5 Rounds for Total Reps: 1 Minute: Row for Calories 1 Minute REST 1 Minute: Burpees to Target 1 Minute REST 1 Minute: Dumbbell Thrusters (50’s/35’s) 1 Minute REST *Burpee target should be at least 6’ above reach.
Group Class – Wed, Aug 16 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (6×3) *Add weight throughout, record heaviest. Metcon Metcon (Time) 2 Rounds for Time: 800m Run 15 Hang Power Cleans (115/75) 15 T2B *15 Minute Cap* RX+: 155/105
Group Class – Tue, Aug 15 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (5-5-5-3-3-3-1-1-1) *Build throughout sets, record heaviest. Metcon Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups*12 Minute Cap*
Group Class – Mon, Aug 14 Read More »
Valkyrie Strength and Conditioning – Group Class Strength Barbell Back Rack Carry (3x200m) *You choose the weight, can be same for all sets or different. Metcon Metcon (AMRAP – Rounds) 10 Minute EMOM: 1st: 18 Wallballs (24/20) 2nd: 100m Run Rx+: 25 Wallballs*Score = successful rounds (10 is max)
Group Class – Sun, Aug 13 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Row, Cindy, Row! (AMRAP – Rounds and Reps) 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats 20 Calorie Row (or bike!)*Score = Rounds + Reps
Group Class – Fri, Aug 11 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816