"Boston Strong Fundraiser + Maximum Aerobic Power Sessions"(5.16.2013)

*Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013*

We will be running the Boston Strong Fundraiser at Vagabond on Saturday, May 18th, 2013. The proceeds will go to the One Fund Charity to support the victims and families of those affected by the explosions at the Boston Marathon on Monday, April 15th, 2013. We will be selling Boston Strong Shirts during the fundraiser and during the week of the Fundraiser. We strongly encourage all Vagabonds to participate in this event, and show their support for the families and victims of this horrific act of violence. Please put this date in your calendar, and make sure you are present that weekend for support!

We our selling T-Shirts as we speak for $20, all proceeds will go towards the ONE FUND for the victims and families of the Boston Marathon Bombings. We are encouraging all Vagabonds to attend this Fundraiser and to buy a Boston Strong/Vagabond Strong T-Shirt for help support this cause.

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
One Way Shoulder Stretch x Bands
+
3-5 Minutes of the following:
Run 100 Meters
5 Air Squats
5 Sit Ups
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions
3 Minutes of the following:
5 Front Squats or Goblet Squats
10 Sit Ups
Rest 2 Minutes
3 Minutes of the following:
5 Push Ups
30 Jump Rope Singles
Rest 2 Minutes
3 Minutes of the following:
5 Step Down Box Jumps
5 No Push Up Burpee
Rest 2 Minutes
3 Minutes of the following:
5 Front Squat @ 75/45 or Goblet Squats
10 Sit Ups
Rest 2 Minutes
3 Minutes of the following:
Row AMRAP Calories or Airdyne
B. Fitness Phase:
Maximum Aerobic Power Sessions
3 Minutes of the following:
5 Overhead Squats @ 75/45
5 Knees to Elbows
Rest 2 Minutes
3 Minutes of the following:
5 Hand Release Push Ups
15 Double Unders
Rest 2 Minutes
3 Minutes of the following:
5 Step Down Box Jumps
5 No Push Up Burpee
Rest 2 Minutes
3 Minutes of the following:
5 Front Squat @ 75/45
5 Knees to Elbows
Rest 2 Minutes
3 Minutes of the following:
Row AMRAP Calories
C. Competition Phase:
OFF Day or Zone 1 Work
30 Minutes of Light Recovery Run
+
Choice of 15 Minutes of Skill Work
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