"Vagabond Schedule for the Weekend + 7:35 pm Regular Group Class on Wednesday"(4.8.2015)

*Vagabond will hold our 7:35 pm Regular Group Class on Wednesday Night*

*Schedule for the Weekend @ Vagabond*

1. Saturday, April 11th, 2015: 9:00 am Vagabond Fundraiser Workout for Mass Hospital School

2. Saturday, April 11, 2015: 3:00 pm Competition Phase

3. Sunday, April 12th, 2015: 8:30 am Vagabond Core Class

4. Sunday, April 12th, 2015: 9:00 am Vagabond Gymnastics

5. Sunday, April 12th, 2015: 10:00 am Vagabond Weightlifting Class

6. Sunday, April 12th, 2015: 9:00 am-11:00 am Open Gym

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds of Zone 1 Assault/Airdyne
60 Seconds of Banded Hamstring Stretch/each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat, 7-9 reps x 3 sets, rest 1 minute between sets.
A2. DB Push Press, 8-12 reps x 3 sets, rest 1 minute between sets.
A3. DB Powell Raises @ 30×1, 8-12/each arm x 3 sets, rest 1 minute between sets.
B. 3 Rounds for time of the following:
20 Cal Row
10 Burpees
20 Kettlebell Swings
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A. Pressing Complex: Push Press x 2 reps + Push Jerk x 2 reps x 3 sets, rest 1-2 minutes between sets.
B1. DB Split Squats or DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
B2. DB Bent Over Row @ 30×1, 8-12/each arm x 3 sets, rest 1 minute between sets.
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C. 3 Rounds for time of the following:
20 Cal Airdyne
10 Box Jumps
20 Kettlebell Swings
C. Competition Phase
I. Regionals Training 2015
Run Complex + Jerk Intense + Upper Body Pull/Deadlift + Aerobic Pusher
A. 5 x 400 Meter Run @ 75%, rest 2-3 minutes between sets.
In between each set, complete 5-6 strict handstand push-ups + 4-5 strict chest to bar pull-ups
B. Push Jerk + Split Jerk Complex: 2 reps + 2 reps @ 80% x 4 sets, rest 1-2 minutes between sets.
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3 Deadlifts @ 315/225 lbs
Even Minute: 12 Repetitive Box Jumps @ 24/20 inches fast
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Rest 2 Minutes
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On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 4 Thrusters @ 155 lbs/105 lbs
Even Minute: 12 Lateral Burpees
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Rest 6 minutes
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D. 3 Rounds for time of the following:
100 Double Unders
20 Cal Row
10- 10 Meter Shuttle Sprints
II. Opens 2016 Training
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
Gymnastics Warm-Up:
3 Sets of the following:
1 Rope Climbs w/ Legs
10 Pistols/each leg
20 Double Unders
20 Feet Handstand Walk or Best Attempts
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A. Squat Snatch, on the minute, every minute x 10 minutes x 2 reps @ 65%.
B. Power Clean, on the minute, every minute x 10 minutes x 2 reps @ 65%-Fast Turnover-Touch n Go Repetitions
C1. Close Grip Bench Press, 10,8,6,4, rest 2 minutes between sets.
C2. Weighted Supinated Pull-Up Clusters, 2.2. x 4 sets, rest 2 minutes between sets.
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D. 3 Rounds for time of the following:
10 Hang Power Cleans @ 135/95 lbs
40 Air Squats
15 Chest to Bar Pull-Ups
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