"Schedule for Weekend + Classes for Holiday"(10.10.2015)

*Vagabond Schedule for the Weekend of October 10th + October 11th + Monday October 12th Columbus Day*

1. Saturday, October 10th, 2015: 9:00 am Lifestyle/Fitness Phase Class

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

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

4. Sunday, October 11th, 2015: 10:00 am Vagabond Powerlifting Class

5. Monday, October 12th, 2015: 9:00 am + 10:00 am Group Classes

6. Monday, October 12th, 2015: 11:00 am to 4:00 pm Open Gym

7. Monday, October 12th, 2015: 430 pm, 535 pm Classes

Martin + Coach Andrew-Coach/Client Relationships are Vital

Martin Andrew

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach/Group Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following for 25 Minutes of:
12 Cal Row/9 Cal Row
8 Burpees
100 Meter Run w/ Med Ball
Partner 1 does round 1, then Partner 2 does round 2, and completes this for 25 minutes, as many rounds as possible in that time allowed.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following for 25 Minutes of:
16 Calorie Airdyne/12 Calorie Airdyne or 10 Calorie Assault/8 Calorie Assault
8 Hang Power Snatches @ 105/75, 85/65, 75/45 lbs
100 Meter Run w/ Med Ball
Partner 1 does round 1, then Partner 2 does round 2, and completes this for 25 minutes, as many rounds as possible in that time allowed.
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 80% x 1, 83% x 1, 85% x 1, 88% x 1, 90% x 1, 90% x 1, rest as needed.
B. Clean and Jerk, 80% x 1, 83% x 1, 85% x 1, 90% x 1, 90% x 1, rest as needed.
+
C. 7 Rounds for time of the following: Fast + Hard Pace
10 Front Squats @ 135/95 lbs
10 Lateral Burpees
10 Toes to Bar
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