*Vagabond Schedule for the Weekend of May 30th + May 31st*

1. Saturday, May 30th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, May 30th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 31st, 2015: 8:00 am Vagabond Circuit Training Week 2

4. Sunday, May 31st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, May 31st, 2015: 10:00 am Vagabond Powerlifting Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Run Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
AMRAP 14 Minutes of the following:
Run 200 Meters or Row 200 Meters
5 DB Thrusters @ Moderate Weight
5 Box Jumps
+
Rest 2 Minutes
+
AMRAP 14 Minutes of the following:
Run 200 Meters or Row 200 Meters
8 Kettlebell Swings
5 Box Jumps
Rules for Workout
Each Partner will complete a round on the workouts, and then switch off.
B. Fitness Phase
Partner Workout/Community Builder
AMRAP 14 Minutes of the following:
Run 200 Meters or Row 200 Meters
5 Hang Power Cleans @ 135/95 lbs, 115/75 lbs
5 Lateral Burpees
+
Rest 2 Minutes
+
AMRAP 14 Minutes of the following:
Run 200 Meters or Row 200 Meters
8 Wall Balls
5 Box Jumps
Rules for Workout
Each Partner will complete a round on the workouts, and then switch off.
C. Competition Phase
CP Battery Work + Gymnastics Skill Work+ Aerobic Conditioning CrossFit Work
A. Snatch Pull(+1 rep) + Snatch Squat or Power(+1 rep) + Overhead Squat(+1 rep) x 4 sets, rest as needed between sets.
B. Ring Muscle-Up or Bar Muscle-Up, 2 reps , on the minute, every minute x 10 minutes
or
Ring Thing Assisted Muscle-Ups, 3-4 reps x 6 sets, rest as needed between sets.
+
C. AMRAP 9 Minutes of the following:
7 Front Squats @ 135/95 lbs
7 Box Jumps
12 Cal Row
+
Rest 3 Minutes
+
AMRAP 9 Minutes of the following:
7 Power Cleans @ 165/125lbs, 135/95 lbs
1 Rope Climb or 7 Strict Pull-Ups
12 Cal Row
+
Rest 3 Minutes
+
9 Minute Time Limit of the following:
50 Wall Balls
40 Burpees
25 Wall Balls
20 Burpees
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