Schedule for the Weekend:
1. Saturday, July 1st, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, July 1st, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, July 1st, 2017: 10:00 am Competition Phase Workout
4. Sunday, July 2nd, 2017: 8:00 am Vagabond Summer Circuit Training Week 2
5. Sunday, July 2nd, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, July 3rd, 2017: 10:00 am Sweat Session

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Schedule for Holiday Week
1. Monday, July 3rd, 2017: 530 am, 6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm
2. Tuesday, July 4th, 2017: 9:00 am Partner Holiday Independence Day Annual Workout

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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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:
20-25 Minute AMRAP of the following:
200 Meter Row or 200 Meter Run(Partner Holds KB’s in Farmer’s Walking Position)
15 DB Hang Power Cleans or Barbell Hang Power Cleans
15 Front Squats or Goblet Squats
Partner 1 does row, partner 2 holds KB’s, Partner 2 does hang power cleans, Partner 1 does 15 front squats, partner 2 does row or run, partner 1 holds KB’s
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
20-25 Minute AMRAP of the following:
200 Meter Row or 200 Meter Run(Partner Holds KB’s in Farmer’s Walking Position)
15 DB Hang Power Cleans or Barbell Hang Power Cleans
15 Front Squats or Goblet Squats
Partner 1 does row, partner 2 holds KB’s, Partner 2 does hang power cleans, Partner 1 does 15 front squats, partner 2 does row or run, partner 1 holds KB’s
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
3 Sets of the following:
Run 400 Meters, rest 3-4 minutes between sets.
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Rest 8 Minutes
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B. Short Burst Conditioning of the following:
21-15-9 of the following:
Cal Assault Bike(Sub Cal Row 25-20-15)
Wall Balls @ 30/20 lbs @ 10 foot target men/9 foot target women
GHD Sit-Ups
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Rest 8 Minutes
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C. Stamina Conditioning of the following:
3 Sets of the following:
Run 400 Meters, rest 3-4 minutes between sets.
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Rest 8 Minutes
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D. Short Burst Conditioning of the following:
21-15-9 of the following:
Cal Assault Bike(Sub 25-20-15 Cal Row)
Kettlebell Swings
Toes to Bar
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