"Saturday 7.2.2016 + Schedule for the Holiday Weekend"

*Schedule for the Weekend + Fourth of July Workout*

1. Saturday, July 2nd, 2016: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 2nd, 2016: 10:00 am Competition Phase Class

3. Sunday, July 3rd, 2016: 9:00 am to 11:00 am Open Gym

4. Sunday, July 3rd, 2016: 9:00 am Vagabond Gymnastics Class

5. Monday, July 4th, 2016: 9:00 am Only Class-Come Get Sweaty!

July Circuit Training

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Burpees
100 Sit-Ups
100 Box Jumps
100 Kettlebell Swings
100 Calorie Row
Must finish each movement before moving onto the next movement, but can divide repetitions however you may like to finish required rep scheme.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
100 Burpees
100 Box Jumps @ 24/20 inches
100 Front Squats @ 95/65 lbs
100 Hang Power Snatches @ 95/65 lbs
2000 Meter Running
Must finish each movement before moving onto the next movement, but can divide repetitions however you may like to finish required rep scheme.
C. Competition Phase
Upper Body Pull or Push Skill Work + Conditioning
A. Conditioning of the following:
Teams of Two Complete the following:
Run 1600 Meters
50 Burpees Synchronized(Chest Must be on Floor at Same Time)
150 Wall Balls
150 Hang Power Snatches @ 95/65 lbs
150 Calorie Row
50 Burpees Synchonized
Run 1600 Meters
This will be Teams of Two, the Synchronized Burpees are the only movement where you will do together, the other movements you can partition repetitions as needed
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