"Schedule for Saturday + Sunday @ Vagabond"(11.7.2015)

*Vagabond Schedule for the Weekend of November 7th + November 8th*

1. Saturday, November 7th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Sunday, November 8th, 2015: 9:00 am to 11:00 am Open Gym

3. Saturday, November 7th-Sunday, November 8th, 2015:  No Speciality Classes This Weekend

4.  Saturday, November 7th-Sunday, November 8th, 2015: Come Support Your Fellow Vagabonds at the Annual CrossFit Southie Throwdown @ CrossFit Southie.

Brie T.

Brie T

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:
AMRAP 15 Minutes of the following:
1 Set of:
10 Calorie/8 Calorie Airdyne or 8/6 Calorie Assault
10 Box Jumps
then
Run 200 Meters
Partner 1 will do Calorie Airdyne or Assault and 10 Box Jumps, while partner 2 rests, then Partner 2 will run the 200 meters, while partner 1 rest, then they will switch.
+
Rest 3 Minutes
+
AMRAP 15 Minutes of the following:
Row 250 Meters
15 Sit-Ups
15 Ball Slams
Partner 1 will row 250 meters, Partner 2 will do 15 sit ups, Partner 1 will do ball slams, Partner 2 then will do row 250 meters, continue this fashion for 15 minutes until completed.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 15 Minutes of the following:
1 Set of:
Row 150 Meters
10 Burpees
then
Run 200 Meters
Partner 1 will do Row Meters and 10 Burpees ,while partner 2 rests, then Partner 2 will run the 200 meters, while partner 1 rest, then they will switch.
+
Rest 3 Minutes
+
AMRAP 15 Minutes of the following:
Airdyne 15/10 Calories or Assault 10/8 Calories
15 Sit-Ups
15 Box jumps
Partner 1 will cal airdyne, Partner 2 will do 15 sit ups, Partner 1 will do box jumps, Partner 2 then will do airdyne, continue this fashion for 15 minutes until completed.
C. Competition Phase
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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