"Schedule @ Vagabond for the Weekend"(8.29.2015)

*Vagabond Schedule for the Weekend of August 29th + August 30th*

1. Saturday, August 29th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 29th, 2015: 10:00 am Competition Phase Class

3. Sunday, August 30th, 2015: 9:00 am to 11:00 am Open Gym

Heath Gordon

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
21-15-9 of the following:
Deadlifts @ 135/95 lbs, 115/75 lbs or KB Deadlifts
Burpees
Partner 1 does 21 reps, then partner 2 does 21 reps, and then Partner 1 does 15 reps, and continue this fashion until each have completed 21-15-9
+
Right Into Next Workout
+
Row 1000 Meters or Run 1200 Meters
100 Sit-Ups
50 Box Jumps
30 Front Squats @ 115/75 lbs, 95/65 lbs or Goblet Squats @ 50 reps
Complete this workout as a group, so row 1000 meters total as a group, 100 sit ups total, 50 box jumps total, and 25 total
+
Right Into Next Workout
4 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
Shoulder to Overhead 15 reps @ 115/75 lbs. 85/55 lbs or DB Push Press x 15 reps
Partner One does Round 1, then Partner 2 does Round 2, each person must complete 2 rounds
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
21-15-9 of the following:
Power Cleans @ 115/75 lbs, 95/65 lbs
Burpees
Partner 1 does 21 reps, then partner 2 does 21 reps, and then Partner 1 does 15 reps, and continue this fashion until each have completed 21-15-9
+
Right Into Next Workout
+
Row 1000 Meters or Run 1200 Meters
100 Sit-Ups
50 Box Jumps
30 Front Squats @ 135/95 lbs, 115/75 lbs
Complete this workout as a group, so row 1000 meters total as a group, 100 sit ups total, 50 box jumps total, and 25 total
+
Right Into Next Workout
4 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
Shoulder to Overhead 15 reps @ 145/105 lbs, 115/75 lbs
Partner One does Round 1, then Partner 2 does Round 2, each person must complete 2 rounds
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets
B. Clean and Jerk, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets
+
C. AMRAP 22 Minutes of the following:
5 Power Cleans @ 155 lbs/105 lbs
10 Toes to Bar
15 Box jumps Overs @ 24/20 inches
200 Meter Run
Post Comments to Group Page.