"Saturday 7.15.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, July 15th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, July 15th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, July 15th, 2017: 10:00 am Competition Phase Workout
4. Sunday, July 16th, 2017: 8:00 am Vagabond Summer Circuit Training Week 4
5. Sunday, July 16th, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, July 16th, 2017: 10:00 am Sweat Session
7. Sunday, July 16th, 2017: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.

Vagabond Summer Party 2017

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:
100 Burpees
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Box Jumps or Step-Ups
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Kettlebell Swings
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Wall Balls or Goblet Squats
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
While person is working, the other partner will hold either plate overhead or can do pull up dead hang position for more advanced movement/hold.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Burpees
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Box Jumps or Step-Ups
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Kettlebell Swings
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
100 Wall Balls or Goblet Squats
Run 800 Meters(Row 850 Meters or Assault Bike 50/40 Calories)
While person is working, the other partner will hold either plate overhead or can do pull up dead hang position for more advanced movement/hold.
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
3 Rounds for quality of:
50 Double Unders
25 Air Squats
400 Meter Run
+
Rest as needed
+
B. Complete this @ moderate, sustainable effort of the following:
8 Minutes of the following:
12/8 Cal Assault Bike
12 Wall Balls
8 Pull-Ups
+
Rest 3 Minutes
+
8 Minutes of the following:
Run 200 Meters
15 Overhead Walking Lunges w/ 45/25 lbs
8 Bar Facing Burpees
+
Rest 3 Minutes
+
8 Minutes of the following:
12/8 Cal Assault Bike
12 Wall Balls
8 Toes to Bar
+
Rest 3 Minutes
+
8 Minutes of the following:
Run 200 Meters
15 Overhead Walking Lunges
8 Bar Facing Burpees
Keep track of rounds for each set, set 1 and set 3 are same movements, keep track of rounds, so have an idea to stay around same score for sustainability work, and same goes for set 2 + set 4.
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