"Saturday 11.5.2016 + Schedule for Weekend"

Vagabond Schedule for the Weekend
1. Saturday, November 5th, 2016: 9:00 am Lifestyle + Fitness Team Workout
2. Saturday, November 5th, 2016: 10:00 am Competition Phase
3. Sunday, November 6th, 2016: 9:00 am to 11:00 am Open Gym
4. Sunday, November 6th, 2016: 9:00 am Vagabond Gymnastics Class

kitty-kat-vbc

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Banded Hamstring Stretch-2 Minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
AMRAP 25 Minutes of the following:
Run 100 Meters
12 Wall Balls or Goblet Squats
12 Kettlebell Swings(Russian)
10/6 Calorie Assault Bike(12/8 Calorie Airdyne)
Run 100 Meters
Teams of Two will attack this workout, and will switch off every movement, so minimal rest time in this workout. After 25 minutes is complete, the workout is done, keep track of how many rounds you and your partner accomplish.
B. Fitness Phase
Community Builder/Team Workout
AMRAP 25 Minutes of the following:
Run 100 Meters
12 Wall Balls
12 Kettlebell Swings
10/6 Calorie Assault Bike(12/8 Calorie Airdyne)(150 Meter Row is an Option)
Run 100 Meters
Teams of Two will attack this workout, and will switch off every movement, so minimal rest time in this workout. After 25 minutes is complete, the workout is done, keep track of how many rounds you and your partner accomplish.
C. Competition Phase
Community Builder/Team Workout
AMRAP 25 Minutes of the following:
Run 100 Meters
12 Wall Balls
12 Kettlebell Swings
10/6 Calorie Assault Bike
Run 100 Meters
Teams of Two will attack this workout, and will switch off every movement, so minimal rest time in this workout. After 25 minutes is complete, the workout is done, keep track of how many rounds you and your partner accomplish.
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