Schedule for the Weekend:
1. Saturday, October 20th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, October 20th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, October 20th, 2018: 10:00 am Competition Phase Class
4. Sunday, October 21st, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, October 21st, 2018: 10:00 am VBC Sweat Class
5 Sets of the following:
1 Minute Bike/Row
10 second rest
1 Minute Burpees
10 second rest
1 Minute Jump Rope
10 Second rest

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Community Day
Teams of Two Complete the following of:
5 Minute Max Distance on Row or Assault Bike(Switch off Every 30 Seconds)
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
100 Wall Balls or Goblet Squats
50 Hang Power Cleans @ 95/65 lbs or DB Hang Power Cleans
5 Minute Max Distance on Row or Assault(Switch off Every 30 Seconds)
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
75 Burpees
50 Hang Power Snatches @ 95/65 lbs or American KBS
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
B. Fitness Phase
Vagabond Community Day
Teams of Two Complete the following of:
5 Minute Max Distance on Row or Assault Bike(Switch off Every 30 Seconds)
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
100 Wall Balls or Goblet Squats
50 Hang Power Cleans @ 95/65 lbs or DB Hang Power Cleans
5 Minute Max Distance on Row or Assault(Switch off Every 30 Seconds)
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
75 Burpees
50 Hang Power Snatches @ 95/65 lbs or American KBS
400 Meter Run as a Team or 500 Meter Row as a Team-Perform Run or Row at same time
C. Competition Phase
CrossFit Conditioning/Community
AMRAP 7 Minutes of the following:
Run 100 Meters
6 Burpee Box Jumps
12 Russian Swings
+
Rest 3 Minutes
+
AMRAP 7 Minutes of the following:
12 Cal Row
24 Double Unders
6 Toes to Bar
20 Second Assault Bike
+
Rest 3 Minutes
+
AMRAP 7 Minutes of the following:
Run 100 Meters
6 Hang Power Cleans @ 135/95 lbs-pause @ top for 1 second
12 Ball Slams
+
Rest 3 Minutes
+
AMRAP 7 Minutes of the following:
12 Cal Row
24 Double Unders
6 Pull-Ups
20 Second Assault Bike
+
Rest 3 Minutes
+
10 Minutes of the following:
Run 200 Meters
Row 250 Meters
Light pace, moderate, sustainable, keep track of each round completed for time.
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