"Thursday 1.28.2016 + Schedule for the Weekend"

Schedule for the Weekend:

A. Saturday, January 30th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 30th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 31st, 2016: 9:00 am to 11:00 am Open Gym

D. Sunday, January 31st, 2016:  No Speciality Classes This Weekend

Vagabond Kids


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Run Option for Coach B Snatch Warm-Up: Use PVC or Barbell
1. Down + Up
2. Elbows High and Outside
3. Muscle Snatch
4. Power Snatch- Quarter Squat
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push Vertical + Conditioning
A1. Strict Press, 6-8 reps x 3 sets, rest 1 minute between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to last week @ 7-9 reps
A2. DB Row, 8/each arm @ 21×1 x 3 sets, rest 1 minute between sets.
A3. Ball Slams(Tight Core) x 12-15 reps x 3 sets, rest 1 minute between sets.
B. AMRAP 16 Minutes of the following:
30 Second Assault/Airdyne
15 DB Push Press or Barbell Push Press @ 75/45 lbs
15 Air Squats
30 Second Assault/Airdyne
30 Jump Rope Singles
B. Fitness Phase
Press Horizontal/Posterior Chain + Conditioning
A1. Close Grip Bench Press, 6-8 reps x 4 sets @ 20×1, rest 1:30 between sets.
These repetitions will get lower every week, please keep track, start moderate, no failures
A2. Single Leg Romanian DB Deadlift, 8/each leg x 4 sets, rest 1:30 between sets.
B. AMRAP 16 Minutes of the following:
12/10 Cal Row
15 Kettlebell Swings
10 Pull-Ups or Jumping Pull-Ups
12/10 Cal Row
20 Air Squats
C. Competition Phase
Rest Day/Open Gym
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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