"Saturday Schedule: 9 am Lifestyle + Fitness Phase + 10 am Competition Phase"(5.24.2014)

*Vagabond Memorial Day Weekend Schedule*

1. Saturday, May 24th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 24th, 2014: 10:00 am Competition Phase Class

3. Sunday, May 25th, 2014: 8:00 am Circuit Training Class + 9:00 am to 11:00 am Open Gym Format

4. Monday, May 26th, 2014: 9:00 am Group Class + Heats Posted By Saturday Night

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I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
+
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.
For Time of the following:
50 Kettlebell Swings
Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)/ or Run 800 Meters
40 Sit-Ups
Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)/ or Run 600 Meters
30 Kettlebell Swings
Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)/ or Run 400 Meters
40 Sit-Ups
Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)/ or Run 200 Meters
20 Burpees
B. Fitness Phase
Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.
For Time of the following:
50 DB Power Snatch
Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)
40 Sit-Ups
Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)
30 DB Power Snatch
Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)
40 Sit-Ups
Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)
20 Burpees
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Romanian Deadlift @ 30×1, 3 reps x 4 sets, rest 2-3 minutes between sets. Heavier than usual on these, 70% or higher compared to clean
B. 1 Snatch Pull + 1 Snatch @ 75% x 5 sets, rest as needed between sets.
C. For Time of the following: Inspired by Jason Leydon
20 Handstand Push Ups
30 Power Snatches @ 95/65
40 Thrusters @ 95/65
50 Toes to Bar
60 Burpees
20 Handstand Push-Ups
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