"Schedule for the Weekend @ Vagabond"(4.30.2015)

*Vagabond Schedule for the Weekend of May 2nd + May 3rd*

1. Saturday, May 2nd, 2015: 9:00 am Lifestyle + Fitness Phase Class + Bring a Friend Day

2. Saturday, May 2nd, 2015: 3:00 pm Competition Phase

3. Sunday, May 3rd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, April 26th, 2015: 10:00 am Vagabond Powerlifting

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A1. Strict Shoulder Press, 3.1.3.1, rest 1 minute between sets.
A2. DB Bent Over Row @ 30×1, 8-10/each arm x 4 sets, rest 1 minute between sets.
+
B. 21 Minutes on the Clock:
Every 3 Minutes complete the following:
Run 100 Meters or Row 150 Meters
10 Wall Balls or Goblet Squats
7 Burpees
Remaining time left, you rest. So if it takes you 2 minutes, then you rest 1 minute.
B. Fitness Phase
CrossFit Tester/Community Builder + Core
A. Snatch Complex: Snatch Pull from Ground(+2 reps) + Mid-Thigh Power Snatch(+2 reps) x 5 sets, rest 2 minutes between sets.
+
B. 21 Minutes on the Clock:
Every 3 Minutes complete the following:
Airdyne 10-15 Calories or Assault 6-8 Calories or Run 100 Meters
10-12 Kettlbell Swings
7-10 Box Jumps
Remaining time left, you rest, So if it takes you 2 minutes, then you rest 1 minute.
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
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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