"Lifestyle Phase/Fitness Phase @ 9 am + Competition Phase @ 10 am"(9.6.2014)

*Vagabond Schedule for the Weekend*

1. Saturday, September 6th, 2014: 9 am Lifestyle + Fitness Phase Class

2. Saturday, September 7th, 2014: 10 am Competition Phase Class

3. Sunday, September 8th, 2014: 9 am to 11 am Open Gym

4. Sunday, September 8th, 2014: 10 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
14 Minute AMRAP of the following:
Run 100 Meters w/ Sandbag
10 Goblet Squats or Wall Balls
7 Burpees
+
Rest 2 Minutes
+
14 Minute AMRAP of the following:
Row 150 Meters
10 Walking Lunge Step
7 DB Push Press or Barbell Push Press
Partner One and Partner 2 will switch off every round during both 14 minute amraps
B. Fitness Phase
Partner Workout/Community Builder
14 Minute AMRAP of the following:
Run 100 Meters w/ Sandbag
10 Goblet Squats or Wall Balls
7 Burpees
+
Rest 2 Minutes
+
14 Minute AMRAP of the following:
Row 150 Meters
10 Walking Lunge Step
7 DB Push Press or Barbell Push Press
Partner One and Partner 2 will switch off every round during both 14 minute amraps
C. Competition Phase
Bend Intense + Oly Tech + CrossFit Tester or MAP Based
A. Speed Deadlift @ 50%, 3 reps x 8 sets, rest 30 seconds between sets.
B. Snatch Push Press + Snatch Balance(3 reps + 1 rep) @ lightweight x 4 sets, rest as needed between sets.
C. AMRAP 16 Minutes of the following:
50 Double Unders
6-8 Strict Handstand Push-Ups
12 Chest to Bar Pull-Ups
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