"Vagabond Saturday + Sunday Schedule"(12.12.2015)

*Vagabond Schedule for the Weekend of December 12th + December 13th*

1. Saturday, December 12th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 12th, 2015: 10:00 am Competition Phase Class

3.  Sunday, December 13th, 2015: 9:00 am to 11:00 am Vagabond Open Gym

4. Sunday, December 13th, 2015: 10:00 am Vagabond Weightlifting Club

Renaee Barry

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following for time of:
25 Minute AMRAP of the following:
50 Calorie Airdyne or 35 Calorie Assault Bike
40 Kettlebell Swings
30 Burpees
In this workout, you can partition the reps/cals any way you want, just make sure you finish the movement before moving onto the next movement.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following for time of:
25 Minute AMRAP of the following:
40 Cal Row
30 Hang Squat Clean @ 115.75 lbs, 95.65 lbs
20 Lateral Burpees
In this workout, you can partition the reps/cals any way you want, just make sure you finish the movement before moving onto the next movement.
C. Competition Phase
Team Workouts or Individual Workout-Community Builder
A. Clean and Jerk, work to heavy single for the day, go by feeling, 15 minute time limit, this does not have to be a max, this can be 60% of your max if not feeling it, and or can be a Personal Record.
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B. For Time of the following:
3 Rounds of the following:
15 Cal Row
15 Deadlifts @ 135/95 lbs
15 Cal Row
15 Hang Power Cleans @ 135/95 lbs
15 Cal Row
15 Front Squats @ 135/95 lbs
15 Cal Row
15 Shoulder to Overhead @ 135/95 lbs
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Rest 10-15 Minutes
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C. Complete the following not for time, but for Active Recovery:
10 Sets of the following:
30 Seconds Airdyne/Assault Bike
30 Seconds Burpees
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