Schedule for the Weekend

1. Saturday, May 21st, 2016: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 21st, 2016: 10:00 am Competition Phase Class

3. Sunday, May 22nd, 2016: 10:00 am Vagabond Powerlifting Class

4. Sunday, May 22nd, 2016: 8:00 am Vagabond Circuit Training Class Week 5

5. Sunday, May 22nd, 2016: 9:00 am to 11:00 am Open Gym

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:
Complete the following:
50-40-30-20-10 of the following:
Wall Balls or Goblet Squats
Ball Slams
Break up however each partner sees fit, but must finish repetition of 50 between the two, to move onto the next set of 40, and so on
+
Right into the next workout..
+
Teams of Two Complete the following:
50 Burpees
Run 1600 Meters
50 Burpees
Run 1600 Meters
Alternate every 10 burpees, and every 400 meter run, one round thru, and you are done
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Complete the following:
50-40-30-20-10 of the following:
Thrusters
Box Jumps or Step-Ups
Break up however each partner sees fit, but must finish repetition of 50 between the two, to move onto the next set of 40, and so on
+
Right into the next workout..
+
Teams of Two Complete the following:
50 Burpees
Run 1600 Meters
50 Burpees
Run 1600 Meters
Alternate every 10 burpees, and every 400 meter run, one round thru, and you are done
C. Competition Phase
“Nate”
AMRAP 20 Minutes of the following:
2 Muscle-Ups(Ring or Bar)
4 Handstand Push-Ups(Kipping is Allowed)
8 Kettlebell Swings
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