Schedule for the Weekend

1. Saturday, June 25th, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 25th, 2016: 10:00 am Competition Phase Class

3. Sunday, June 26th, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, June 19th, 2016: 8:00 am Vagabond Circuit Training Class Week 8

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
12 Rounds for time of the following:
60 Meter Farmer’s Carry-DB or KB
15/12 Calorie Row
200 Meter Run
15 Burpees
40 Jump Rope Singles
Partner 1 does first movement, then Partner 2 does second movement, and continue this fashion until all 12 rounds are completed
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
12 Rounds for time of the following:
60 Meter Farmer’s Carry-DB or KB
12/8 Calorie Assault Bike or 15/12 Calorie Airdyne
200 Meter Run
15 Burpees
15 Hang Squat Cleans @ 95/65, 75/45 lbs
Partner 1 does first movement, then Partner 2 does second movement, and continue this fashion until all 12 rounds are completed
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Hang Squat Snatch, 75-80%, every minute on the minute x 10 minutes.
B1. Seated DB Shoulder Press, 6-10 reps x 3 sets, rest 60 seconds.
B2. Stir the Pot on Swiss Ball, 20 reps total x 3 sets, rest 60 seconds.
B3. DB Zotman Curls, 10-12 reps x 3 sets, rets 60 seconds.
+
C. AMRAP 25 Minutes of the following:
100 Feet Farmer’s Carry(Up and Back to Grass)
10 Toes to Bar
55 Double Unders
200 Meter Run
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