"Saturday, 10.1.2016"

Vagabond Schedule for the Weekend
1. Saturday, October 1st, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, October 1st, 2016: Vagabond Competition Phase Class @ 10:00 am
3. Sunday, October 2nd, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 3
4. Sunday, October 2nd, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 3
5. Sunday, October 2nd, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, October 2nd 2016: 9:00 am Vagabond Gymnastics Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
30 Jump Rope Singles
12 Kettlebell Swings
Switch off every round completed
+
Right into next workout
+
AMRAP 14 Minutes of the following:
Run 200 Meters
12 Goblet Squats w. KB used for KBS
Switch off every round completed
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
12 KBS
12 Box Jumps @ Step Down
Switch off every round completed
+
Right into next workout
+
AMRAP 14 Minutes of the following:
Run 100 Meters
12 Burpees
Switch off every round completed
C. Competition Phase
Zone 1 thru Zone 3 Training:
MAP Multi Work Mix Modal-Moderate Pace, Keep Sustainable:
8 Minute AMRAP of the following:
Row 200 Meters
6 No Jump Burpees
30 Double Unders
+
Rest 2 Minutes
+
8 Minute AMRAP of the following:
Run 200 Meters
8 Pull-Ups
15 Sit-Ups
+
Rest 2 Minutes
+
8 Minute AMRAP of the following:
Row 200 Meters
12 Kettlebell Swings @ 53/35 lbs
6 Goblet Squats
+
Rest 2 Minutes
+
8 Minute AMRAP of the following:
Run 200 Meters
12 Wall Balls
6 Step Down Box Jumps
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