"Saturday 10.8.2016 + Schedule for Weekend"

Vagabond Schedule for the Weekend:

A. Saturday, October 8th, 2016: 9:00 am Lifestyle/Fitness Phase Class

B. Saturday, October 8th, 2016: 10:00 am Competition Phase Class

C. Saturday, October 8th, 2016: 10:00 am-11:30 am Open Gym for All

D. Sunday, October 9th, 2016: 8:00 am TRX Suspension Class-Week 4

E. Sunday, October 9th, 2016: 9:00 am TRX Suspension Class-Week 4

F. Sunday, October 9th, 2016: 9:00 am to 11:00 am Open Gym

october-24th-beginners

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
4 Sets of the following:
9 Minutes of Work of the following:
100 Meter Run
10 Goblet Squats
10 Kettlebell Swings
Rest 60 seconds between sets
Switch off every round during the 9 minutes of work
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
4 Sets of the following:
9 Minutes of Work of the following:
100 Meter Run
10 Wall Balls
10 Kettlebell Swings
Rest 60 seconds between sets
Switch off every round during the 9 minutes of work
C. Competition Phase
Team Workout-Community Builder
Teams of Two Complete the following of:
5 Rounds as a team, complete the following:
250 Meter Row
50 Double Unders
15 Calorie Assault Bike(20 Calorie Airdyne)
200 Meter Run
12 Power Snatches @ 95/65 lbs
+
Right into the following of:
5 Rounds as a team, complete the following:
200 Meter Run
20 Wall Balls Unbroken
15 Box Jumps
50 Double Unders
12 Power Cleans @ 115/75 lbs
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