"Schedule for the Weekend + Bring a Friend Day Thursday"(10.22.2015)

*Vagabond Schedule for the Weekend of October 24th + October 25th*

1. Saturday, October 24th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 24th, 2015: 10:00 am Competition Phase Class

3. Sunday, October 25th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 25th, 2015: 10:00 am Vagabond Powerlifting Class

5. Sunday, October 25th, 2015: 8:00 am Vagabond Circuit Class Week 5

bring-a-friend

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Press Vertical + Testing Aerobic
A. Deadlift or Trap Bar Deadlift, build to a heavy single or 1 rep max, 12 minute time limit.
Compare to July 30th, 2015
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B1. DB Cuban Presses Seated, 10-12 reps x 3 sets, rest 1 minute between sets.
B2. Ring Rows, 8-10 reps x 3 sets, rest 1 minute between sets.
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C. 3 Sets of the following:
50 Meter Farmer’s Walk
10 Cal Airdyne/8 Calorie Airdyne
10 Burpees
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Rest 2 minutes between sets
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3 Sets of the following:
200 Meter Run
40-50 Jump Rope Singles
B. Fitness Phase
Snatch-Olympic Lifting/Upper Body Push/Upper Body Push Assist + Aerobic Ability
A1. Snatch Deadlift @ 100% of 1RM, 6 reps x 3 sets, rest 1 minute between sets.
A2. Ring Push-Ups @ 21×1, 8-10 reps x 3 sets or Regular Push-Ups/Box Push-Ups, 8-10 reps x 3 sets, rest 1 minute between sets.
A3. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute between sets.
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B. 3 Sets of the following:
250 Meter Row
20 Wall Balls
10 Box Jumps or Burpees-Client Choice
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Rest 2 minutes between sets
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3 Sets of the following:
30 Double Unders or 60 Single Unders
20/16 Calorie Airdyne or 14/10 Calorie Assault
10 Box Jumps or Burpees-Client Choice
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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