"Vagabond Schedule for Christmas Season"(12.24.2014)

*Vagabond Schedule for Christmas Season*

1. Wednesday, December 24th: 6 am, 715 am, 9 am, 12 pm Classes + Open Gym 1 pm to 3 pm

2. Thursday, December 25th: GYM CLOSED

3. Friday, December 26th: 9 am, 12 pm, 430 pm, 535 pm, 635 pm

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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
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
Complete the following for time:
Row 500 Meters
10-15 Ring Rows or Strict Pull-Ups
30 Goblet Squats
Row 500 Meters
30 Box Jumps
10-15 Ring Rows or Strict Pull-Ups
Row 500 Meters
10-15 Ring Rows or Strict Pull-Ups
100 Jump Rope Singles
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
AMRAP 18 Minutes of the following:
5 Hang Power Cleans @ 115/75 lbs, 95/65, 75/55 lbs
10 No Jump Burpees
15 Wall Balls @ weight chosen by client
C. Competition Phase
Back Squat Moderate + Power Position(Clean or Snatch) + Posterior Chain/Posterior Chain + CrossFit Opens Work or Aerobic Opens Prep
Individual Route:
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, no pauses in bottom.
C. 3 Sets of the following:
Row 400 Meters
15 Chest to Bar Pull-Ups
Run 400 Meters
15 Chest to Bar Pull-Ups
Row 400 Meters
15 Power Snatch Unbroken @ 115 lbs/75 lbs, 95/65 lbs
Rest 1:1 interval, so if it takes you 5 minutes, then rest 5 minutes
+
10 am Comp Phase Team Workout
Comp Workout Team Version:
A. Front Squat, 3 sets of 1 @ 80%, rest as needed between sets
+
Rest 12 minutes
+
B. Front Squat, work to heavy or max 3RM, no pauses in bottom.
+
C.Teams of Two Complete the following:
10 Minute AMRAP:
3 Squat Cleans @ 185 lbs/135 lbs
6 Lateral Burpees
+
Teams of Two Complete the following:
Run 400 Meters as Partners
100 Power Snatches @ 115 lbs/75 lbs
Row 800 Meters
150 Chest to Bar Pull-Ups
Run 400 Meters as Partners
200 Wall Balls
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