"Vagabond Schedule for Saturday + Sunday Classes"(9.26.2015)

*Vagabond Schedule for the Weekend of September 26th + September 27th*

1. Saturday, September 26th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, September 26th, 2015: 10:00 am Competition Phase Class

3. Sunday, September 27th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 27th, 2015: 8:00 am Vagabond Fall Circuit Session Week 2

5. Sunday, September 27th, 2015: 10:00 am Vagabond Weightlifting Club

Suzi Sirena

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of indian push ups
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
10 Rounds for time of the following:
15 Burpees
200 Meter Run
100 Meter Farmer’s Walk
Partner 1 will do 15 burpees, then Partner 2 will do 200 meter run, and then Partner 1 will do 100 meter farmers walk, and so on until 10 rounds are completed.
B. Fitness Phase
Community Builder/Team Workout
10 Rounds for time of the following:
15 Wall Balls
200 Meter Run
100 Meter Sled Drag or Sled Push @ Moderate Weight
Partner 1 will do 15 burpees, then Partner 2 will do 200 meter run, and then Partner 1 will do 100 meter sled drag or sled push, and so on until 10 rounds are completed.
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 70% X 1 , 73% X 1, 75% X 1, 78% X 1, 80% x 1, 83% x 1, 85% x 1, heavy single.
B. Clean and Jerk, 70% X 1 , 73% X 1, 75% X 1, 78% X 1, 80% x 1, 83% x 1, 85% x 1, heavy single.
+
C. 4 Rounds for time of the following:
20 Thrusters @ 95/65 lbs
20 Pull-Ups
20 Burpees
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