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

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:
8 Rounds of the following:
Row 250 Meters or Run 200 Meters, while partner holds 25-35 lbs/15-25 lbs overhead during run.row
Each person must complete 4 rounds, so 8 rounds total as a team
+
Right into the following
+
8 Rounds of the following:
Run 400 Meters or Row 400 Meters
25 Burpees
100 Double Unders or 100 Single Unders
50 Walking Lunge Steps @ Goblet Squat Rack Position Hold(So lunge with KB in Goblet Squat Hold Position)
Break up runs and reps as you see fit.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
8 Rounds of the following:
Row 250 Meters or Run 200 Meters, while partner holds 25-35 lbs/15-25 lbs overhead during run.row
Each person must complete 4 rounds, so 8 rounds total as a team
+
Right into the following
+
8 Rounds of the following:
Run 400 Meters or Row 400 Meters
25 Burpees
100 Double Unders or 100 Single Unders
50 Walking Lunge Steps @ Goblet Squat Rack Position Hold(So lunge with KB in Goblet Squat Hold Position)
Break up runs and reps as you see fit.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Conditioning:
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 8-10 Burpee Box Jumps
Even Minute: 8-10 Hang Power Cleans @ 135/95 lbs
+
Rest 2 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 12-15 Wall Balls @ 25/16 lbs
Even Minute: 8-10 Hang Power Snatches @ 115/75 lbs
+
B. 3 Rounds for time of the following:
Run 400 Meters
16 Deadlifts @ Bodyweight
16 Box Jumps @ 24/20 inches
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