"Vagabond Schedule for 4th of July + Vagabond of the Month for June"(7.4.2014)

*Vagabond Schedule for the July 4th Weekend*

1. Friday, July 4th, 2014: 7:30 am to 9:00 am Competition Phase Class

2. Friday, July 4th, 2014: 9:00 am Lifestyle/Fitness Phase Class + 9:00 am Babysitting

3. Saturday, July 5th, 2014: 9:00 am Lifestyle + Fitness Phase Class

4. Saturday, July 5th, 2014: 10:00 am Competition Phase Class

5. Sunday, July 6th, 2014: 9:00 am to 11:00 am Open Gym Format

Congratulations to Tondy for being named Vagabond of the Month for June. Check her full Bio out Here.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
Run 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Aerobic Tester
“Independence”
AMRAP 20 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 KB Deadlifts @ 70/53 lbs
15 Goblet Squats @ moderate weight
B. Fitness Phase
Community Builder/Aerobic Tester
“Independence”
AMRAP 20 Minutes of the following:
Run 400 Meters or Row 500 Meters
5 Power Cleans @ 135/95 lbs
15 Wall Balls
C. Competition Phase
Clean Intense + Front Squat Intense + Back Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up/Chest to Bar Focs
A. Front Squat @ 73%, 4 reps x 5 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat @ 22×1 @ 55%, 3 reps x 5 sets, rest as needed between sets.
C1. Weighted Ring Pull-Ups(Palms Facing Eachother), @ 20×2, 3-5 reps x 4 sets, rest 1:30 between sets.
C2. DB Trap 3 Raise @ 30×1, 8-10 reps x 4 sets, rest 1:30 between sets.
D. Row 300 meters @ 90% aerobic, x 6 sets, rest 3 minutes between sets.
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