"Saturday 5.6.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, May 6th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, May 6th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, May 6th, 2017: 10:00 am Competition Phase Workout
4. Sunday, May 7th, 2017: 9:00 am-11:00 am Open Gym
5. Sunday, May 7th, 2017: 8:00 am Vagabond TRX Class-Week 2
6. Sunday, May 7th, 2017: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
7. Sunday, May 7th, 2017: 10:00 am Vagabond Sweat Class

Assault Bike

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
6 Rounds for time of the following:
800 Meter Run or 850 Meter Row or 50/40 Cal Assault Bike
30 Shoulder to Overhead @ 95/65, 75/45 lbs(Dumbbells can be done here as well)
30 Wall Balls(Goblet Squats can be done here as well)
You can break this as you see fit, so each person can run 100 meters, or 200 meterss or 400 meters, and then break up the shoulder to overhead as you see fit, and same with wall balls/goblet squats
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
6 Rounds for time of the following:
800 Meter Run or 850 Meter Row or 50/40 Cal Assault Bike
30 Shoulder to Overhead @ 95/65, 75/45 lbs(Dumbbells can be done here as well)
30 Wall Balls(Goblet Squats can be done here as well)
You can break this as you see fit, so each person can run 100 meters, or 200 meterss or 400 meters, and then break up the shoulder to overhead as you see fit, and same with wall balls/goblet squats
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
Warm-Up with the following of:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 45 second shuttle run
Even Minute: 10 DB Snatches @ 5 each side
+
A. Close Grip Bench Press, 4-5 reps x 4 sets, rest 1-2 minutes between sets.
Use 75-80% of 1RM
B1. Banded Pull-Aparts, 15 reps x 4 sets, rest 1-2 minutes between sets.
B2. Banded Tricep Push-Downs, 15 reps x 4 sets, rest 1-2 minutes between sets.
+
C. “Vagabond Chipper”
For Time of the following:
30 Hang Power Cleans @ 115/75 lbs
30 Box Jumps
30 Thrusters @ 115/75 lbs
30 Cal Assault Bike
30 Pull-Ups
30 Wall Balls @ 20/14 lbs
30 Hang Power Snatches @ 95/65 lbs
30 Cal Assault Bike
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