"Schedule for the Weekend @ Vagabond"(7.25.2015)

*Vagabond Schedule for the Weekend of July 25th + July 26th*

1. Saturday, July 25th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 25th, 2015: 10:00 am Competition Phase Class

3. Sunday, July 26th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, July 26th, 2015: 9:00 am Vagabond Weightlifting Club

Vagabond Memorial Day

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Wall or Air Angels x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds of the following:
500 Meter Row or 400 Meter Run
15 reps of Deadlifts @ 95/65 lbns
15 Plate Burpees
Each partner will switch after every movement, so partner 1 does row 500 meters, partner 2 does 15 reps of deadlifts, partner 1 does 15 plate burpees, and so on, until 8 rounds is completed total as a group
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds of the following:
500 Meter Row or 400 Meter Run
15 reps of deadlifts @ 135/95 lbs or Power Cleans @ 95/65 lbs
15 Plate Burpees
Each partner will switch after every movement, so partner 1 does row 500 meters, partner 2 does 15 reps of deadlifts, partner 1 does 15 plate burpees, and so on, until 8 rounds is completed total as a group
C. Competition Phase
Gymnastics Protocol + CrossFit Testers
A. Snatch, work to a heavy single for the day or as heavy as possible.
B. Max Distance Handstand Walk x 100 Seconds
+
D. For Time of the following:
Run 800 Meters, then right into the following:
30-20-10 of:
Overhead Squat @ 115/75 lbs
Row Cals
Compare to June 3rd, 2015
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