"Vagabond Schedule for the Weekend"(2.19.2015)

*Vagabond Schedule for this Weekend of February 21st + February 22nd*

1. Saturday, February 21st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, February 21st, 2015: 10:00 am Competition Phase Class

3. Sunday, February 22nd, 2015: 8:00 am Vagabond Circuit Training

4. Sunday, February 22nd, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, February 22nd, 2015: 9:00 am Vagabond Gymnastics Class

10866146_10203471496283264_9079760296406712073_o

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-4 minutes of the following:
1-Way Shoulder Stretch-90/seconds each side
II. Phases Strength and Conditioning:
A.Lifestyle Phase
Maximum Aerobic Power Sessions
3 Sets of the following of increasing intensity @ 80%-90%-100%:
400 Meter Row
15 Burpees
300 Meter Row
12 Box Jumps
400 Meter Row
15 Goblet Squats
Rest 3-4 Minutes between sets
Increase Intensity Between Sets
B. Fitness Phase
CrossFit Tester/Community Builder + Core
2 Sets of the following @ 85%:
30 Calorie Airdyne/20 Calorie Assault
10 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
20 Wall Balls
15 Burpees
10 Hang Power Cleans
20 Box Jumps
15 Burpees
30 Calorie Airdyne/20 Calorie Assault
Rest 4-5 Minutes between sets
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.