"Vagabond Schedule for Saturday + Sunday"(8.1.2015)

*Vagabond Schedule for the Weekend of August 1st and August 2nd*

1. Saturday, August 1st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, August 1st, 2015: 10:00 am Competition Phase Class

3. Sunday, August 2nd, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 2nd, 2015: 9:00 am Vagabond Gymnastics

Jarod

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined
+
right into next station of:
5 Minutes as many rounds possible of:
5 Burpees
5 Sit-Ups
5 Kettlebell Swings
Partner Switch off Every Round
+
right into next station of:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined
+
right into next station of:
5 Minutes as many rounds possible of:
5 Wall Balls or Goblet Squats
5 Box Jumps
5 Push Press: DB or Barbell
Partners Switch off every Round
+
right into next station of:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined.
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined
+
right into next station of:
5 Minutes as many rounds possible of:
5 Burpees or Pull-Ups
5 Box Jumps
5 Hang Squat Cleans @ 115/75 lbs
Partner Switch off Every Round
+
right into next station of:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined
+
right into next station of:
5 Minutes as many rounds possible of:
5 lateral Burpees
5 Sit-Ups
5 Push Press @ 115/75 lbs
Partners Switch off every Round
+
right into next station of:
5 Minutes of Max Calories on Row or Airdyne
Partners Switch off every 30 seconds for a total of 5 minutes combined.
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1, 85% x 1
B. Clean and Jerk, 55% x 3 reps, 60% x 3 reps, 65% x 3 reps, 70% x 2 reps, 75% x 1 rep, 85% x 1
+
C. AMRAP 22 Minutes of the following:
Row 800 Meters or Run 600 Meters
8 Thrusters @ 115/75 lbs or Shoulder to Overhead @ 135/95 lbs or Front Squat @ 135/95 lbs
4 Muscle-Ups or 5-6 Strict Chest to Bar Pull-Ups(For Those With Overhead Limitations)
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