Schedule for the Weekend:
1. Saturday, May 11th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Sunday, May 12th, 2019: 9:00 am Vagabond 4th Annual Mother’s Day Workout for Breast Cancer Awareness!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
8-10 Minutes of the following:
Coach Option Warm-Up
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II. Phases Strength + Conditioning:
A. Lifestyle + Fitness Phase
Vagabond Community Day
Teams of Two Complete the following:
2 Sets of the following:
16 Minutes on the Clock:
16 Russian KBS or 16 Hang Power Snatch @ 95/65, 75/45 lbs
16 Burpees
16 Box Jumps Steps-Down
16 Wall Balls or Goblet Squats
200 Meter Run as a team(250 Meter Row as a team)-Perform as one unit
Rest 2 minutes between sets
Break up into half, so each member will do 8 reps of each movement.
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B. Competition Phase
Vagabond Community Day
A. Warm-Up of the following:
5 Sets of the following:
15/10 Cal Assault Bike
200 Meter Run
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B. Strength + Accessory Work of the following:
A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.
Build in weight each set, will do this for next 3 weeks.
B. Push Press, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps x 3 sets.
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C. Gymnastics Training of:
EMOTM X 12 Minutes of the following:
Minute 1: 30 Feet Handstand Walk
Minute 2: 10 Toes to Bar Unbroken + 25 Double Unders
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D. Conditioning of the following:
3 Rounds for time of the following:
15 Burpee Box Jumps
20 DB Snatch Alternate @ 50/35 lbs
15 Wall Balls
20 American KBS @ 70/53 lbs
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