*Vagabond Schedule for Weekend*

1. Saturday, January 10th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, January 10th, 2014: 10:00 am Competition Phase Class

3. Sunday, January 11th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, January 11th, 2014: 9:00 am Vagabond Weightlifting Club

5. Sunday, January 11th, 2014: 10:00 am Vagabond Powerlifting Class

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:
20 second airdyne
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Community Builder
4 Sets of the following @ 85% aerobic:
Airdyne 15 Calories or Assault 7 Calories
12 Russian Kettlebell Swings
20 Walking Lunges(10/each side)
12 Sit-Ups
12 Goblet Squat(Use Bell You Use for Russian)
Airdyne 15 Calories or Assault 7 Calories
Rest 4 minutes between sets
B. Fitness Phase
CrossFit Tester/Community Builder
3 Sets of the following @ 80%, 90%, 100%:
20 Wall Balls
20 Step Down Box Jumps
20 Hang Power Cleans @ 75/45 lbs
20 Cal Row
There is not rest in between sets, just increase intensity every set, so set 1 go at 80%, set 2 go at 90%, set 3 go at 100%
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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