Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, with a Partner: 150 Calorie Row 100 Box Jumps (24/20) 100 Bench Press (135/95) 100 Box Jumps (24/20) 150 Calorie Row *35 Minute Cap**Comment with your team name! 🙂
Group Class – Mon, Jun 19 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP: 1-2-3…etc. Ring Muscle Ups -200m Run after each set-*Score = number of RMU completed. *Scale by: -Reducing volume (ex: 1 rep each round instead of increasing) -Sub Jumping RMU -Sub Low Rings Transitions -Sub 2 Ring Rows + 2 Ring
Group Class – Sat, Jun 17 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch Pull (7×2) *Vertical extension, straight arm shrug. Focus on keeping the bar close. Add weight throughout sets (could be up to 100%+ of snatch 1RM), reset between reps. Metcon Metcon (5 Rounds for reps) 5 Rounds: In 2:00, 25 Wallballs (20/14) Max Reps Snatches -Rest 1
Group Class – Fri, Jun 16 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Handstand Push-ups (5×5) *Rest as needed between sets. Reduce ROM or add deficit as needed to create the right amount of challenge. Metcon Metcon (Time) For Time: 10 Burpee Box Jump Overs (24/20) 30 Kettlebell Swings (53/35) 10 Burpee Box Jump Overs (24/20) 50 Kettlebell Swings
Group Class – Thu, Jun 15 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Clean and Jerk (1 Rep every :90 for 10 Rounds, add weight every other set.) *Squat Clean + Split Jerk. Metcon Metcon (Time) 2 Rounds for Time: 800m Run 15 Clean and Jerks (135/95)Rx+: 165/115 *15 Minute Cap*
Group Class – Wed, Jun 14 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: 500m Row/Ski or .8 Bike 15 Renegade Rows*You choose DB weight for renegade rows. 1 Rep = Push-up + Row R + Row L
Group Class – Tue, Jun 13 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Snatch (2×3 @ 70% 2×3 @ 75% 2×3 @ 80%) *May drop/reset in between as needed. Metcon Metcon (Time) 5 Rounds for Time: 7 Deadlifts (225/155) 10 T2B 20 Pistols (alternating)Rx+: 275/185 *15 Minute Cap*
Group Class – Mon, Jun 12 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Shoulder Press (6×3) *Build throughout sets. Metcon Metcon (Time) 3 Rounds for Time: 30 Wallballs (20/14) 75 Double Unders *12 Minute Cap*
Group Class – Sun, Jun 11 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (6 Rounds for reps) 6 Rounds: In 2:00- Row 250m Max Reps Hang Power Cleans (115/75) -Rest 2:00 between rounds-*Score = number of HPC completed each round.
Group Class – Sat, Jun 10 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Squat Snatch + 1 Hang Squat Snatch (15 Minutes, build to a challenging but technically sound rep of the complex.) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 15 Overhead Squats (95/65) 200m Run 9 C2B Pull-upsRx+: 125/85, 6 BMU Run = 2
Group Class – Fri, Jun 9 Read More »
3433 16th Ave W, Seattle, WA. 98119
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