"Saturday 9.24.2016 + Schedule for Weekend"

Vagabond Schedule for the Weekend
1. Saturday, September 23rd, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, September 23rd, 2016: Vagabond Competition Phase Class @ 10:00 am
3. Sunday, September 24th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 2
4. Sunday, September 24th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 2
5. Sunday, September 24th, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, September 25th, 2016: 10:00 am Vagabond Powerlifting Class

shane-d

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
1 Mile accumulated run(Switching off every 200 Meters)(Sub 2000 Meter Row-Switch off every 250 meters)
100 Burpees(Switching off every 10 repetitions)
100 Wall Balls or Goblet Squats(Switching off every 10 repetitions)
100 Kettlebell Swings(Switching off every 10 repetitions)
1 Mile accumulated run(Switching off every 200 Meters)(Sub 2000 Meter Row-Switch off every 250 meters)
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
1 Mile accumulated run(Switching off every 200 Meters)(Sub 2000 Meter Row-Switch off every 250 meters)
100 Burpees(Switching off every 10 repetitions)
100 Wall Balls or Goblet Squats(Switching off every 10 repetitions)
100 Hang Power Cleans(Switching off every 10 repetitions)
1 Mile accumulated run(Switching off every 200 Meters)(Sub 2000 Meter Row-Switch off every 250 meters)
C. Competition Phase
Upper Body Variations + Individual CrossFit
1) “Opens Tester”
AMRAP 14 Minutes:
60 Cal Row
50 Toes to Bar
40 Wall Balls
30 Cleans @ 135/95 lbs
20 Muscle-Ups
+
Rest 15 Minutes
+
2) AMRAP 14 Minutes of the following:
Run 200 Meters
8 Kipping Handstand Push-Ups
Row 250 Meters
40 Double Unders
+
Team Option of the following:
AMRAP 30-35 Minutes of the following:
3 Muscle-Ups(8 Pull-Ups)
5 Cleans @ 135/95 lbs
10 Cal Row
15 Wall Balls
30 Double Unders
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