"Saturday 4.9.2016 + Schedule for the Weekend"

*Vagabond Schedule for the Weekend*

1. Saturday, April 9th, 2016: 9:00 am Lifestyle/Fitness Phase Workout

2. Saturday, April 9th, 2016: 10:00 am Competition Phase Workout

3. Sunday, April 10th: Open Gym 9:00 am to 11:00 am

4. Sunday, April 10th: Gymnastics 9:00 am Class

April Beginners

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:
AMRAP 24 Minutes of the following:
15 Cal Row or Run 200 meters
12 Wall Balls
9 Box Jumps @ 24/20 inches
6 Deadlifts @ 135/95 lbs
15 Burpees
Partner 1 will do 15 Cal Row, then Partner 2 will do 15 wall balls, and continue this fashion, and complete as many rounds in 24 minutes with your partner
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 24 Minutes of the following:
15 Cal Row or Run 200 meters
12 Kettlebell Swings @ 53/35 lbs
9 Box Jumps @ 24/20 inches
6 Pull-Ups or Goblet Squats
15 Burpees
Partner 1 will do 15 Cal Row, then Partner 2 will do 12 KBS, and continue this fashion, and complete as many rounds in 24 minutes with your partner
C. Competition Phase
Opens Prep/Partner Workout/Team Building + Aerobic Runs
A. Row Interval Method:
3 Sets of Row 350 Meters, rest 30 seconds
+
Rest 3 Minutes
+
3 Sets of Row 350 Meters, rest 30 seconds
+
B. Teammwork Method:
Teams of Two complete the following:
8 Rounds of the following:
15 Box Jump Overs @ 24/20 inches
12 Shoulder to Overhead @ 135/95 lbs
9 Chest to Bar Pull-Ups
One Team Member does Round 1, then One Team Member does Round 2, and continue this fashion until 8 Rounds are completed by the team in total
+
C. Individual Workout Method:
3 Rounds of the following for time of:
Run 400 Meters
21 Toes to Bar
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