"Schedule for the Weekend @ Vagabond"(10.16.2015)

*Vagabond Schedule for the Weekend of October 17th + October 18th*

1. Saturday, October 17th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 17th, 2015: 10:00 am Competition Phase Class

3. Sunday, October 18th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 18th, 2015: 9:00 am Vagabond Gymnastics Class

5. Sunday, October 18th, 2015: 8:00 am Vagabond Circuit Class Week 4

Nikki R.

Nikki Circuit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following of:
10 Rounds for time of the following:
15 Kettlebell Swings
15 Goblet Squats
200 Meter Run
Partner One does Round 1, and then Partner 2 does Round 2, and continue this fashion until all 10 rounds is completed
B. Fitness Phase
Teams of Two Complete the following of:
10 Rounds for time of the following:
15 No Jump Burpees
10 Hang Power Snatches @ 75.45 lbs
200 Meter Run
Partner One does Round 1, and then Partner 2 does Round 2, and continue this fashion until all 10 rounds is completed
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
First Option for Saturday:
A. Snatch, Build to Heavy Single.
Stop @ 2 Missed Attempts
B. Clean and Jerk, Build to Heavy Single.
+
C. 30 Reps @ 75% of best 1RM Clean and Jerk from the Above
+
Rest 15 Minutes
+
150 Wall Balls for Time @ 20/14 lbs to ten foot target
or
Second Option for Saturday:
“Southie Prep Day”
AMRAP 8 Minutes of the following:
2 Hang Squat Cleans + 2 Shoulder to Overheads
+
Rest 30 Seconds
+
90 Seconds of Bar Muscle-Ups
+
Rest 15 Minutes
+
AMRAP 7 Minutes of:
50 Thrusters @ 75/55 lbs
30 Power Snatches @ 75/55 lbs
AMRAP Handstand Push-Ups
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