"Vagabond Schedule for the Weekend"(1.22.2015)

*Vagabond Schedule for the Weekend*

1. Saturday, January 24th, 2015: 9:00 am Lifestyle + Fitness Phase

2. Saturday, January 24th, 2015: 10:00 am Competition Phase

3. Sunday, January 25th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, January 25th, 2015: 9:45 am Vagabond Weightlifting Class

10308074_10203478902868424_6962384686893188095_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
4 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
12 Minutes of the following @ 85% aerobic:
Row 250 Meters
10 DB Push Press
10 Goblet Squats w/ Dumbbell-Just One
+
Rest 6 Minutes
+
12 Minutes of the following @ 85% aerobic:
Row 250 Meters
10 Step Down Box Jumps
10 Russian Kettlebell Swings
B. Fitness Phase
CrossFit Tester/Community Builder
3 Sets of the following @ increasing efforts of 80%, 90%, 100%
Airdyne 20 Calories or Assault 12 Calories
15 Box Jumps
15 Push-Ups
15 Kettlebell Swings
15 Goblet Squats
Airdyne 20 Calories or Assault 12 Calories
Rest 4 minutes between sets
Make sure each time is increased every set from 80% to 90% to 100%
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
Post Comments to Group Page.