*Vagabond Schedule for the Weekend of October 24th + October 25th*

1. Saturday, October 24th, 2015: 9:00 am Lifestyle/Fitness Phase Class

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

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

4. Sunday, October 25th, 2015: 10:00 am Vagabond Powerlifting Class

5. Sunday, October 25th, 2015: 8:00 am Vagabond Circuit Class Week 5

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
+
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
AMRAP 16 Minutes of the following:
6 DB or Barbell Thrusters
12 Anchored Sit-Ups
6 Burpees
Partner One will finish round 1, and then Partner Two will finish round 2, and so on for 20 minutes.
+
Right into next part of workout
+
Finish As Fast As Possible:
21-15-9 of:
Cal Row
Kettlebell Swings
Each Person finishes, 21/21, 15/15, 9/9
B. Fitness Phase
Community Builder/Team Workout
AMRAP 18 Minutes of the following:
6 Hang Squat Cleans @ 135/95 lbs, 115/75 lbs
12 Burpees
6 Box Jumps
Partner One will finish round 1, and then Partner Two will finish round 2, and so on for 20 minutes.
+
Right into next part of workout
+
Finish As Fast As Possible:
Run 200 Meters
Kettlebell Swings-21-15-9
Each Person finishes, 200/21, 200/15, 200/9
C. Competition Phase
Aerobic Conditioning + Aerobic Conditioning or Southie Practice Workouts
A. AMRAP 8 Minutes of the following:
Hang Clean(2 reps) + Shoulder to Overhead(2 reps)
+
B. Complete the following for time of:
15 Chest to Bar Pull-Ups
50 Double Unders
15 Toes to Bar
30 Cal Row/25 Cal Row
15 Chest to Bar Pull-Ups
50 Double Unders
15 Toes to Bars
30 Cal Row/25 Cal Row
+
C. 5 Rounds for time of the following:
Run 200 Meters
8 Overhead Squats @ 135/95 lbs
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