Valkyrie Strength and Conditioning – Group Class Weightlifting A: Barbell Glute Bridges (5×15) -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: Single Leg Romanian Deadlift (RDL) (5×8 each leg) *Same weight for all sets, use […]
Group Class – Thu, Jun 8 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 31 Heroes (AMRAP – Rounds and Reps) 31 Minute AMRAP with a Partner: Partner A: AMRAP of 8 Thrusters (155/105) 6 Rope Climbs (15’) 11 Box Jumps (30/24) Partner B: 400m Run with 45/25# Plate *Partners switch after each run, record combined rounds.
Hero WOD Wednesday Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Power Clean (12 Minute EMOM Minutes 1-4: 3 Reps Minutes 5-8: 2 Reps Minutes 9-12: 1 Rep) *Add weight throughout sets, can be every minute or as desired. Record heaviest. Metcon Metcon (AMRAP – Reps) 8 Minutes, for Max Reps: 1 Deadlift + 1 Power Clean +
Group Class – Tue, Jun 6 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Push Jerk (5-5-5-3-3-3-1-1-1) *From the rack. Build throughout sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 40’ Single Arm DB OH Walking Lunges (2x 10’ out and back, 50/35) 5 Wall WalksRx+: 70/50, 50’ HSW (25’ down, 25’ back) *Every 5′ for lunges/HSW =
Group Class – Mon, Jun 5 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) 5 Rounds, with a Partner: 200m Run (together) 30 Wallballs 30 Push-ups 30 Box Jumps/Step-ups *Partners run together, share reps as desired “I go, you go”.*Comment with your team name for extra credit! 🙂
Bring a Friend SUNDAY FUNDAY! Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Snatch Balance (15 Minutes, build to a challenging single.) *From the rack. Focus on depth and speed under the bar. Record heaviest. Metcon Metcon (5 Rounds for calories) 5 Rounds- 2:00 Row for Calories 2:00 Rest *Score = total calories completed.
Group Class – Sat, Jun 3 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Squat Clean (6×3) *Build throughout sets, record heaviest. Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP: 15 Thrusters (95/65) 50 Double Unders
Group Class – Fri, Jun 2 Read More »
Valkyrie Strength and Conditioning – Group Class Gymnastics Strict Toes-To-Bar (5×5-8 reps) *Legs straight, start in slight hollow body. Scale ROM as needed. Metcon Metcon (AMRAP – Rounds) 12 Minute EMOM: 1st: 15 Kettlebell Swings (50/35) 2nd: 10 Box Step Overs w/KB (24/20) Rx+: 53/70*Score = successful rounds (max is 12).
Group Class – Thu, Jun 1 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Split Jerk (7×2) *Build throughout sets, record heaviest. From the rack. Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Burpees Deadlifts (185/125) *9 Minute Cap*
Group Class – Wed, May 31 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 12 Alternating SA Dumbbell Cleans (50/35) 12 Calorie Row/Bike/Ski -1 Minute Rest- CASH OUT Metcon (Checkmark) 2 Minutes each side: Foam Roll Quads Lacrosse Ball Upper Back Lacrosse Ball Pecs
Group Class – Tue, May 30 Read More »
3433 16th Ave W, Seattle, WA. 98119
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