*Vagabond Schedule for the Weekend of November 14th + November 15th*

1. Saturday, November 14th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 14th, 2015: 10:00 am Competition Phase Class

3. Sunday, November 15th, 2015: 8:00 am Vagabond Circuit Training Week 7

4.  Sunday, November 15th 2015: 9:00 am to 11:00 am Vagabond Open Gym

5. Sunday, November 15th, 2015: 9:00 am Vagabond Gymnastics Class

Tricia M.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
25 Minute AMRAP of the following:
10/8 Calorie Airdyne or 7/5 Calorie Assault
8 Burpees
6 Goblet Squats
4 Barbell or DB Push Press @ Mod Weighte
10 Sit-Ups
Partner One goes thru Round 1, then Partner 2 goes thru Round 2, and continues in this fashion.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
25 Minute AMRAP of the following:
12/10 Cal Row
8 Burpees
6 Hang Squat Cleans @ 115/75 lbs, 95/65 lbs
4 Shoulder to Overhead
10 Sit-Ups
C. Competition Phase
Team Workouts or Individual Workout-Community Builder
5 Rounds for time of the following:
30/25 Cal Row
5-4-3-2-1 of:
Rope Climbs Every Round
30-20-15-10-5 of:
Overhead Squats @ 105.75 lbs
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