Schedule for the Weekend:
1. Saturday, September 29th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, September 29th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, September 29th, 2018: 10:00 am Competition Phase Class
4. Sunday, September 30th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, September 30th, 2018: 10:00 am VBC Sweat Class
10 am Sweat Session:
5 Sets of the following:
150 Meter Row
12 Box Jumps or Step-Ups
200 Meter Run
12 DB Push Press
6. Sunday, September 30th, 2018: 8:30 am Circuit Training Class Week 4

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
Vagabond Community Day
Teams of Two Complete the following of:
2 Sets of the following:
12 Minutes on the Clock:
4 Minutes of Running: Break up every 200 meter run
2 Minutes of Kettlebell Swings or Hang Power Snatch-Break up every 10 repetitions
4 Minutes of Rowing or Biking-Break up every 125 Meters on Row or 8 Cal Assault Bike
2 Minutes of Burpees- Break up every 5 repetitions
Rest 2 minutes between sets
B. Fitness Phase
Vagabond Community Day
Teams of Two Complete the following of:
2 Sets of the following:
12 Minutes on the Clock:
4 Minutes of Running: Break up every 200 meter run
2 Minutes of Kettlebell Swings or Hang Power Snatch-Break up every 10 repetitions
4 Minutes of Rowing or Biking-Break up every 125 Meters on Row or 8 Cal Assault Bike
2 Minutes of Burpees- Break up every 5 repetitions
Rest 2 minutes between sets
C. Competition Phase
CrossFit Conditioning/Community
A. Assault Bike Warm-Up of the following:
25/20 Calorie Assault Bike
rest 1 minute
20/15 Calorie Assault Bike
rest 1 minute
15/10 Calorie Assault Bike
rest 1 minute
10/5 Calorie Assault Bike
x 2 sets
+
B. Jump Rope/HSW Conditioning of the following:
100 Double Unders + 25 Feet Handstand Walk
75 Double Unders + 50 Feet Handstand Walk
50 Double Unders + 75 Feet Handstand Walk
100 Double Unders + 25 Feet Handstand Walk
+
C. Simple CrossFit Conditioning of the following:
5 Rounds for time of the following:
15 Calorie Assault Bike
10 Burpees
Get it
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