"Schedule for Weekend @ Vagabond"(11.20.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 22nd, 2014: 9:00 am Lifestyle/Fitness Phase Class Thanksgiving Food Drive Workout

2. Saturday, November 22nd, 2014: 10:00 am Competition Phase Class

3. Sunday, November 23rd, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 23rd, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 23rd, 2014: 9:45 am Vagabond Weightlifting Class

6. Sunday, November 23rd, 2014: 11:15 am Vagabond Youth Development Class

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
5 Burpees
5 Kettlebell Swings
10 cal airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester
12 Minute AMRAP of the following @ 80%:
250 Meter Row or 15 Calorie Airdyne
7 Ring Rows or 5 Pull-Ups
5 Box Jumps
+
Rest 6 Minutes
+
12 Minute AMRAP of the following @ 80%:
250 Meter Row or 15 Calorie Airdyne
7 Heavy Goblet Squats
5 Burpees
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
TESTER-Re-Testing at Week 10-11 of Template
For Time of the following:
21 Thrusters @ 95/65 lbs
9 Lateral Burpees
15 Thrusters @ 95/65 lbs
9 Lateral Burpees
9 Thrusters @ 95/65 lbs
9 Lateral Burpees
As fast As Possible
C. Competition Phase
Front Squat Intense + Upper Body Testing + Upper Body Pull + Aerobic Row
A. Front Squat, build to 1 rep max, 15 minute time limit.
B. 30 Strict Handstand Push-Ups For Time
C. Weighted 1 rep max Pull-Up
D. Row 2000 Meter Time Trial
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