"Saturday 5.20.2017 + Schedule for the Weekend"

May 19, 2017
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

Schedule for the Weekend:
1. Saturday, May 20th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, May 20th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, May 20th, 2017: 10:00 am Competition Phase Workout
4. Sunday, May 21st, 2017: 8:00 am Week 3 TRX Class
5. Sunday, May 21st, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, May 21st, 2017: 10:00 am Sweat Session

VBC Pink

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Cal Assault Bike(100 Cal Row)(Run 1600 Meters)
80 Burpees
100 KB Goblet In Place Lunge Steps(Scale to Box Step-Ups_
75 Cal Assault Bike(75 Cal Row)(Run 1200 Meters)
60 Burpees
80 KB Goblet In Place Lunge Steps(Scale to Box Step-Ups)
50 Cal Assault Bike(50 Cal Row)(Run 800 Meters)
40 Burpees
60 KB Goblet In Place Lunge Steps(Scale to Box Step-Ups)
25 Cal Assault Bike(25 Cal Row)(Run 400 Meters)
20 Burpees
Done
*One partner works, one partner rests, these are combined efforts, so 100 cal assault or row or run combined, and so on for all movements.*
B. Fitness Phase
Community Builder/Team Workout
100 Cal Assault Bike(100 Cal Row)(Run 1600 Meters)
80 Burpees
100 KB Goblet In Place Lunge Steps(Scale to Box Step-Ups)
75 Cal Assault Bike(75 Cal Row)(Run 1200 Meters)
60 Burpees
80 KB Goblet In Place Lunge Steps(Scale to Box Step-Ups)
50 Cal Assault Bike(50 Cal Row)(Run 800 Meters)
40 Burpees
60 KB Goblet In-Place Lunge Steps(Scale to Box Step-Ups)
25 Cal Assault Bike(25 Cal Row)(Run 400 Meters)
20 Burpees
Done
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Warm-Up with the following of:
Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 30 Second Bike
Even Minute: 30 Second Shuttle Run x 10 Meter Interval
+
B. AMRAP 5 Minutes of the following:
10/8 Cal Row
20 Double Unders
5 Hang Power Snatch @ 75/45 lbs
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
10/8 Cal Row
10 Wall Balls
5 Hang Power Snatch @ 85/55 lbs
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
10/8 Cal Row
20 Double Unders
5 HPS @ 95/65 lbs
+
Rest 2 Minutes
+
AMRAP 5 Minutes of the following:
10/8 Cal Row
10 Wall Balls
5 HPS @ 115/75 lbs
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