"Saturday 7.22.2017 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, July 22nd, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, July 22nd, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, July 22nd, 2017: 10:00 am Competition Phase Workout
4. Sunday, July 23rd, 2017: 8:00 am Vagabond Summer Circuit Training Week 5
5. Sunday, July 23rd, 2017: 9:00 am to 11:00 am Open Gym
6. Sunday, July 23rd, 2017: 10:00 am Sweat Session
7. Sunday, July 16th, 2017: 9:00 am Vagabond Kettlebell Seminar/Class- $20 cost for seminar

Meagan Almedia

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:
Every 30 Seconds Partners will switch off until time has expired:
2 Rounds of the following
5 Minute amrap Cal Row, Cal Assault Bike, or 10 Meter Shuttle Run
4 Minute amrap Wall Balls or Goblet Squats
3 Minute amrap of DB Hang Power Cleans or Hang Power Cleans Barbell
2 Minute amrap of Burpees or Ball Slams-Client Choice
1 Minute amrap of Box Jumps
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Every 30 Seconds Partners will switch off until time has expired:
2 Rounds of the following
5 Minute amrap Cal Row, Cal Assault Bike, or 10 Meter Shuttle Run
4 Minute amrap Wall Balls or Goblet Squats
3 Minute amrap of DB Hang Power Cleans or Hang Power Cleans Barbell
2 Minute amrap of Burpees or Ball Slams-Client Choice
1 Minute amrap of Box Jumps
C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
15-12-9-6-3 of the following:
Cal Assault Bike
Burpees
Cal Row
+
Rest as needed
+
B. Complete this @ moderate, sustainable effort of the following:
6 Minutes of the following:
Row 200 Meters
20 Walking Lunges(10/each leg)
8 Pull-Ups
+
Rest 2 Minutes
+
6 Minutes of the following:
100 Meter Run
20 Double Unders
10 Burpees
+
Rest 2 Minutes
+
6 Minutes of the following:
Row 200 Meters
20 Walking Lunges(10/each leg)
8 Toes to Bar
+
Rest 2 Minutes
+
6 Minutes of the following:
100 Meter Run
20 Double Unders
10 Box Jumps
+
Rest 2 Minutes
+
6 Minutes of the following:
Row 200 Meters
20 Walking Lunges(10/each leg)
8 Pull-Ups
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