Schedule for the Weekend:
1. Saturday, June 24th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, June 24th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, June 24th, 2017: 10:00 am Competition Phase Workout
4. Sunday, June 25th, 2017: 8:00 am Vagabond Summer Circuit Training Week 1
5. Sunday, June 25th, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, June 25th, 2017: 10:00 am Sweat Session
7. Sunday, June 25th, 2017: 10:00 am Vagabond Powerlifting 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: Courtesy of Jason Leydon
5 Rounds of the following:
400 Meter Run
400 Meter Row(30/20 Cal Assault Bike)
45 Thrusters @ 75/45 lbs
Partner 1 will do the run 400 meters, Partner 2 will do the 400 meter row, and then each will break up thrusters as they see fit, and then will switch next round, with Partner 2 doing the run, and Partner 1 doing the row 400 meters.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following: Courtesy of Jason Leydon
5 Rounds of the following:
400 Meter Run
400 Meter Row(30/20 Cal Assault Bike)
45 Thrusters @ 75/45 lbs
Partner 1 will do the run 400 meters, Partner 2 will do the 400 meter row, and then each will break up thrusters as they see fit, and then will switch next round, with Partner 2 doing the run, and Partner 1 doing the row 400 meters.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
5 Sets of the following:
Row 25 Cals, rest 2 minutes between sets
+
Rest 8 Minutes Depending on how feeling
+
B. Stamina Conditioning of the following
AMRAP 9 Minutes of the following:
15/10 Cal Assault Bike
12 Wall Balls
9 Burpees
+
Rest 4 Minutes
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AMRAP 9 Minutes of the following:
15/10 Cal Assault Bike
12 Wall Balls
9 Burpees
Goal here is to stay relaxed, and sustain, keep track of rounds for first 9 minutes, and then try to keep that same round count for second time around.
+
Rest 8-10 Minutes Depending on how feeling
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C. 5 Rounds of the following:
Row 25 Cals, rest 2 minutes between sets.
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