Valkyrie Strength and Conditioning – Group Class Weightlifting Hang Power Clean (6×3) Build as able, record heaviest set. Metcon Metcon (Time) 5 Rounds for Time: 25 Kettlebell Swings (53/35) 15 V-ups *10 Minute Cap*Rx V-up = straight legs/touch shoelaces. Adjust volume/scale to tuck-ups as needed.
Group Class – Sat, Jan 4 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 400m Run 10 Pull-ups 10 C2B Pull-ups 20 Double DB Box Step-Overs (24/20, 50’s/35’s)*Score = rounds + reps *Sub 20 regular pull-ups/ring rows, etc. as needed. *400m Run = 4 reps
Group Class – Fri, Jan 3 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Push Jerk + 1 Split Jerk (20 Minutes, build as able.) *From the rack. Record heaviest complex. Metcon Metcon (Time) For Time: 12-9-6 STOH (125/85) *After each round, 15 Lateral Burpees over Bar. Rx+: 165/115 *8 Minute Cap
Group Class – Thu, Jan 2 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Kyle’s Holiday WOD (AMRAP – Reps) “Reindeer Gainz” 30 Minute AMRAP in Teams of 3: 0:00-10:00 Shoulder Press (75/55) 10:00-20:00 Back Squat (135/95) 20:00-30:00 Deadlift (185/125) *Over the course of the 30 minutes, team must also accumulate 5,000m on a rower. One person lifts at a
Group Class – Mon, Dec 30 Read More »
Valkyrie Strength and Conditioning – Group Class Weightlifting Complex: 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch (20 Minutes, build as able.) *Snatch Pull = vertical extension/arms straight. *May reset in between complex movements, but do not drop in between. Metcon Metcon (Time) For Time: 30 Snatches at 80% of heaviest complex
Group Class – Sun, Dec 29 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, complete in any order: 3 Mile Bike 100 T2B 2K Row 100 Box Jumps *35 Minute Cap* RX+: 30/24” Box, 150 T2B*Scale distance/reps as needed.
Group Class – Sat, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, partition as desired and complete in any order: 3 Mile Bike 100 T2B 2K Row 100 Box Jumps *35 Minute Cap* RX+: 30/24” Box, 150 T2B*Scale distance/reps as needed.
Group Class – Sat, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Metcon (Time) For Time, partition as desired and complete in any order: 3 Mile Bike 100 T2B 2K Row 100 Box Jumps *35 Minute Cap* RX+: 30/24” Box, 150 T2B*Scale distance/reps as needed.
Group Class – Sat, Dec 28 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon Coach Aleta’s Holiday WOD (Time) “Welcome to the Bear Cave” For Time: 50 Squat Clean Thrusters (115/75) *EMOM including 0:00, complete 5 burpees. *10 Minute Cap* Rx+: 135/95 CASH OUT Metcon (AMRAP – Reps) Max Time Bear Hug Hold with Slamball RX: 100/70 RX+: 150/100 *Pick something
Group Class – Fri, Dec 27 Read More »
Valkyrie Strength and Conditioning – Group Class Metcon 12 Days of Christmas WOD (Time) *In the style of the song… 1, 2-1, 3-2-1, etc.* 1 – 100m Run 2 – BMU or C2B Pull-ups 3 – Hand Release Push-ups 4 – Alt. Pistols 5 – Push-Presses 6 – Front Squats 7 – Hang Power Cleans
Group Class – Mon, Dec 23 Read More »
3433 16th Ave W, Seattle, WA. 98119
(206) 428-7816