"Vagabond Saturday Schedule: 9 am Lifestyle/Fitness Phase + 10 am Competition Phase"(5.9.2015)

*Vagabond Schedule for Saturday, May 9th + Sunday, May 10th*

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

2. Saturday, May 9th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 10th, 2015: 9:00 am to 11:00 am Open Gym Format

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
AMRAP 22 Minutes of the following:
15 Cal Row or 200 Meter Run
12 Box Jumps w/ step down
9 Deadlifts @ 135/95 lbs or KB Deadlift for Beginners
6 Pull-Ups or Goble Squats-Athlete Choice
For this workout, Partner 1 will do 15 Cal Row, then Partner 2 will do 12 Box Jumps, and continue this fashion for 22 minutes
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
AMRAP 22 Minutes of the following:
15 Cal Row or 200 Meter Run
12 Box Jumps w/ step down
9 Cleans @ 115/75 lbs, 95/65 lbs
6 Pull-Ups or Wall Balls-Athlete Choice
For this workout, Partner 1 will do 15 Cal Row, then Partner 2 will do 12 Box Jumps, and continue this fashion for 22 minutes
C. Competition Phase
I. Regionals 2015
Regionals Weekend:
Event 1 of the Team Regionals:
45 reps of:
Partner Deadlifts
Synchro Chest to Bar Pull-Ups
27-18 reps of:
Partner Deadlifts
Synchro Chest to Bar Pull-Ups
21-15-9 reps of:
Partner Deadlifts
Synchro Chest to Bar Pull-Ups
Male/Female Partners Throughout Workouts
20:00 Minute Cap on Workout
+
Event 2 of the Team Regionals:
175 Snatches
25 Rope Climbs
115 Thrusters
Cap: 25:00
II. Opens 2016 Training
Regionals Training Workout or Opens 2016 Training
A. Squat Clean Clusters, 1.1.1 x 5 sets, rest as needed between sets.
B. Overhead Squats, 3 reps x 5 sets, rest as needed between sets.
+
C. 4 Rounds for time of the following:
25 Calorie Row
16 Kettlebell Swings @ 70/44 lbs
16 Box Jump Overs @ 24/20 inches
16 Burpees
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