*Vagabond Schedule for this Weekend of March 14th + March 15th*

1. Saturday, March 14th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.2 Open Workout

2. Sunday, March 15th, 2015: 9:00 am to 11:00 am Open Gym

3. Sunday, March 15th, 2015: Make-Up Schedule for 15.3 Open Workout

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:
Airdyne 20 Seconds
Goblet Squats x 5 reps
Push-Ups or Banded Push-Ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
10 KB Deadlifts
20 Sit-Ups
10 DB Push Press
20 Cal Row
10 Box Jumps w/ Step Down
Rest 2 Minutes between sets
B. Fitness Phase
CrossFit Tester/Community Builder + Core
3 Sets of the following @ 85%:
30 Calorie Airdyne or 20 Calorie Assault
20 Kettlebell Swings
20 Wall Balls
20 Sit-Ups
30 Calorie Airdyne or 20 Calorie Assault
Rest Time: 1:1 Interval, takes you 5 minutes, rest 5 minutes
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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