Valkyrie Strength and Conditioning – Group Class Weightlifting Deadlift (Every :90 for 12 rounds Rounds 1-4: 5 Reps Rounds 5-8: 3 Reps Rounds 9-12: 1 Rep) Build throughout sets as desired, record heaviest. Metcon Metcon (Time) For Time: 21-15-9 Weighted Double DB Box Step Overs (50’s/35’s, 24/20) *50 Double Unders after each set. *8 Minute […]
Group Class – Thu, Aug 10 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Deficit Handstand Push-ups (5×5) *Use Parallettes or plates to create deficit. May do kipping or strict, use comments to note deficit amount. *Goal is same deficit for all 5×5. Sub no deficit/reduce ROM as needed. Metcon Metcon (AMRAP – Reps) 5 Rounds, :45 work/:15 rest at each
Group Class – Wed, Aug 9 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 30 Rounds for Time, with a Partner: 3 Bar Facing Burpees 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) 3 Bar Facing Burpees *Every 5:00 including 0:00, complete 100m Partner Run. *Partners complete one full round before switching. *40 Minute Cap*
Group Class – Tue, Aug 8 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (5 Rounds for reps) 5 Rounds: In 4:00- Row 500m Max Reps Ring Muscle ups -Rest 4:00 between rounds-*Score = number of RMU completed each round. *Sub-Jumping RMU, BMU, C2B, or Pull-ups as needed.
Group Class – Mon, Aug 7 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 30 Minute AMRAP In Teams of 3: P1: AMRAP- 30 Deadlifts 30 Box Jumps (24/20) 30 Overhead Squats 30 Box Jumps (24/20) 30 Power Snatches 30 Box Jumps (24/20) P2: Bike for Calories P3: Rest BB: 115/75, RX+ 135/95*One person at a time
Group Class – Sun, Aug 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Back Squat (5×5) *Same for all sets. Aim for somewhere between 65-75% depending on how you’re feeling. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Pistols (5 R, then 5 L) 10 Push-ups
Group Class – Sat, Aug 5 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (25 Minutes, build to a heavy single) *Can be Power or Squat Clean, Push or Split Jerk* *Move steadily through warm-up sets so that you have plenty of time for heavy singles! Ideally you have at least 10 minutes to do a few heavy
Group Class – Fri, Aug 4 Read More »
Valkyrie Strength and Conditioning – Group Class Strength A:: Barbell Bicep Curls (5×12) Underhanded grip on barbell, full range of motion from hips to shoulders without moving upper arms*Can stay same weight for all sets or build. *Superset with Part B. B:: Dumbbell Bench Flys (5×8) *Can stay same weight for all sets or build.
Group Class – Thu, Aug 3 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Muscle-ups (Ring Muscle Ups 5 Rounds for Max Reps- 1:00 Work 2:00 Rest ) *Record total number of reps completed. -Sub jumping RMU, low rings transitions, or :30 ring rows + :30 ring dips. Metcon Metcon (Time) 3 Rounds for Time: 15 Front Squats (115/75) 30 Box
Group Class – Tue, Aug 1 Read More »
3433 16th Ave W, Seattle, WA. 98119
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