"Saturday 2.6.2016 + Schedule for the Weekend @ Vagabond"

Schedule for the Weekend:

A. Saturday, February 6th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, February 6th, 2016: 10:00 am Competition Phase Class

C. Sunday, February 7th, 2016: 9:00 am to 11:00 am Open Gym

D. Sunday, February 7th, 2016:  8:00 am Vagabond Circuit Class Week 4

E. Sunday, February 7th, 2016: 9:00 am Vagabond Weightlifting Club

blogroll-feb-special

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following: Courtesy of Jason Leydon
1500 Meter Row-Switch Every 250 meters
100 Kettlebell Swings
1500 Meter Row-Switch Every 250 meters
100 Burpees- Switch Every 10 repetitions
1500 Meter Row-Switch Every 250 meters
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following: Courtesy of Jason Leydon
5 Minute Max Cals Airdyne/Assault-Switch Every 30 Seconds
100 Hang Power Cleans @ 135/95, 115/75 lbs-Switch Every 10 Repetitions
5 Minute Max Cals Airdyne/Assault-Switch Every 30 Seconds
100 Burpees- Switch Every 10 repetitions
5 Minute Max Cals Airdyne/Assault-Switch Every 30 Seconds
C. Competition Phase
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
AMRAP 9 Minutes of the following:
10 Toes to Bar
8 Deadlifts @ 115/75 lbs
6 Power Snatches @ 115/75 lbs
+
Rest 12 Minutes
+
AMRAP 9 Minutes of the following:
50 Double Unders
15 Burpees-Hips Open Fully
3 Muscle-Ups
+
Rest 12 Minutes
+
30-20-10 of the following:
Cal Row
Thrusters @ 75/45 lbs
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