"Vagabond Schedule for Saturday: 9 am Lifestyle/Fitness Phase Class + 10 am Competition Phase Class"(12.4.2015)

*Vagabond Schedule for the Weekend of December 5th + December 6th*

1. Saturday, December 5th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 5th, 2015: 10:00 am Competition Phase Class

3. Sunday, December 6th, 2015: 9:00 am Vagabond GymnasticsClass

4.  Sunday, December 6th, 2015: 9:00 am to 11:00 am Vagabond Open Gym

Brie Comp

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Dynamic Prep Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following: Inspired by Jason Leydon
60 Wall Balls or Goblet Squats
70 Burpees
60 Cal Row or 90 Calorie Airdyne/75 Calorie Assault Bike
70 Kettlebell Swings
60 Wall Balls or Goblet Squats
70 Burpees
60 Cal Row or 90 Calorie Airdyne/75 Calorie Assault Bike
70 Kettlebell Swings
120 Sit-Ups
120 DB Thrusters
You can break this however you like, just must finish wall balls before moving onto burpees.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following: Inspired by Jason Leydon
60 Wall Balls
70 Burpees
60 Cal Row or 90 Calorie Airdyne/75 Calorie Assault Bike
70 Hang Power Snatch @ 75/45 lbs
60 Wall Balls or Goblet Squats
70 Burpees
60 Cal Row or 90 Calorie Airdyne/75 Calorie Assault Bike
70 Hang Power Snatch @ 75/45 lbs
120 Sit-Ups
120 Barbell Front Squats @ 75/45 lbs
You can break this however you like, just must finish wall balls before moving onto burpees.
C. Competition Phase
Team Workouts or Individual Workout-Community Builder
A. For Time of the following:
30 Cal Row
30 Toes to Bar
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Chest to Bar Pull-Ups
60 Wall Balls @ 20/14 lbs
30 Cal Row
30 Toes to Bar
+
Rest 10-15 Minutes
+
5 Sets of the following Recovery Work:
3 Minute Airdyne/Assault @ Moderate Pace
50 Double Unders
15 Burpees
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