"Vagabond Schedule for Columbus Day Holiday"(10.12.2015)

*Vagabond Schedule for  Monday, October 12th Columbus Day*

1. Monday, October 12th, 2015: 9:00 am + 10:00 am Group Class

2. Monday, October 12th, 2015: 11:00 am to 4:00 pm Open Gym

3. Monday, October 12th, 2015: 430 pm, 535 pm Classes

Coach Kevin O

Coach Kevin

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
+
3-5 Minutes of the following:
Run 100 Meters
10 Goblet Squats
5 Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat CP/Posterior Chain + AMRAP Two Variation Time Domains
Teams of Two Complete the following:
60-50-40-30-20-10 of the following:
DB Thrusters
Cal Row
This will be broken up for each team member, they must finish 60 db thrusters before moving onto 60 cal row combined. After you finish thru the workout, you rest 2 minutes and then complete the next part of workout
+
Rest 2 Minutes
+
4 Rounds of the following:
Run 600 Meters
30 Burpees
Must finish 4 rounds completed combined, so they run a combined 600 meters, and then a combined 30 burpees for a total of 4 rounds.
B. Fitness Phase
Press Intense(Jerk or Press)/Upper Body Pull + Conditioning
Teams of Two Complete the following:
60-50-40-30-20-10 of the following:
Barbell Thrusters
*Run 400 Meters combined as a team every set after you complete the thrusters*
This will be broken up for each team member, they must finish 60 thrusters before moving onto run combined. After you finish thru the workout, you rest 2 minutes and then complete the next part of workout
+
Rest 2 Minutes
+
4 Rounds of the following:
Row 500 Meters or Airdyne 35/30 Calories or Assault Bike 25/20 Calories
30 Burpees
Must finish 4 rounds completed combined, so they row a combined 500 meters or Airdyne or Assault, and then a combined 30 burpees for a total of 4 rounds.
C. Competition Phase
Snatch + Front Squat + Clean Pull + Jerk + Aerobic Conditioning-High Volume-Low Intense + Barbell Conditioning Snatch
A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed.
B. Front Squat @ 80%, 1 rep x 5 sets, rest as needed.
C. Split Jerk, 80% x 1.1 x 3 sets, rest as needed between sets.
D1. Clean Deadlift, 80%, 5 reps x 4 sets, rest 2 minutes between sets
D2. Bar Muscle Ups Cluster, 1.1.1 x 4 sets or Bar Muscle-Ups 2-3 reps x 4 sets, rest 2 minutes between sets.
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E. 3 Rounds for time of the following:
Run 400 Meters
20 Wall Balls Unbroken Best You Can or Big Sets @ 25/16 lbs to ten feet or Kettlebell Swings @ 70/44 lbs-Athlete Choice
20 Burpees
Row 500 Meters
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