"Schedule for the Weekend @ Vagabond"(8.22.2015)

*Vagabond Schedule for the Weekend of August 22nd + August 23rd*

1. Saturday, August 22nd, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 22nd, 2015: 7:15 am + 10:00 am Competition Phase Class

3. Sunday, August 23rd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 23rd, 2015: 10:00 am Vagabond Powerlifting Class

Jess Comp

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:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
“Ramped Up”
8 Rounds of the following:
400 Meter Run
21 Kettlebell Swings @ 53/35 lbs
12 Burpees
Each Partner will do 4 rounds, one partner will do round 1, then partner 2 will do round 2, and complete this until 8 rounds are completed as a team
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
“Ramped Up”
8 Rounds of the following:
400 Meter Run
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups or Burpees
Each Partner will do 4 rounds, one partner will do round 1, then partner 2 will do round 2, and complete this until 8 rounds are completed as a team
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 70% x 1.1, 75% x 1, 80% x 1, 85% x 1, 90% x 1
B. Clean, 70% x 1.1, 75% x 1, 80% x 1, 85% x 1, 90% x 1
+
C. AMRAP 25 Minutes of the following:
8 Shoulder to Overhead @ 145/100 lbs
2 Rope Climbs @ 15 Feet
8 Burpee Box Jumps
400 Meter Run
Post Comments to Group Page.