*Vagabond Schedule for Saturday, May 16th + Sunday, May 17th*

1. Saturday, May 16th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, May 16th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 17th, 2015: 9:00 am to 11:00 am Open Gym Format

4. Sunday, May 17th, 2015: 9:00 am Vagabond Gymnastics Class

5. Sunday, May 17th, 2015: 8:00 am Vagabond Circuit Training Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
+
3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A1. Deadlift, 1 reps x 4 sets @ 90% of 1RM, rest 1 minute between sets.
If you do not have a 1RM, then go heavy on these
A2. AMRAP Push-Ups 25 Seconds x 4 sets, rest 1 minute between sets.
People can scale to Banded Push-Ups
+
4 Sets of the following:
Run 200 Meters
12 Goblet Squats
9 Burpees
6 DB Push Press or Box Jumps
Airdyne 15 Calories/Assault 8 Calories
Rest 60 seconds between sets
B. Fitness Phase
CrossFit Tester/Community Builder + Core
A. Snatch Complex: Snatch Pull(+3 reps) + Above Knee Pause Power Snatch(+1 rep) x 5 sets, rest 2 minutes between sets.
+
B. 3 Sets of the following:
1 Minute Airdyne/Assault
1 Minute Up and Back Sprint
1 Minute Jump Rope-Double Under or Single Under
Rest 1 minute between sets
+
Rest 5 Minutes
+
15-12-9 of the following:
Deadlifts @ 165/115, 135/95 lbs
Box Jumps @ 24/20 inches
C. Competition Phase
I. Regionals Training 2015
Front Squat Intense + Power Clean Intense + Snatch Intense + Gymn Skill + Aerobic Cycle Work
A. Front Squat of the following:
4 reps @ 70%
4 reps @ 75%
3 reps @ 80%
3 reps @ 80%
2 reps @ 90%
1 rep @ 95%
B. Snatch Pull @ 105% x 3 reps x 3 sets, rest as needed between sets.
C. Snatch @ Regional Event Weight, 1 rep, every 30 seconds x 5 minutes.
D. Hang Power Clean Touch N Go Repetitions, 3 reps, on the minute, every minute x 8 minutes, 225/140 lbs
E. 30 Second AMRAP Handstand Walk x 4 sets, rest as needed between sets.
+
F. 3 Sets of the following:
15 Calorie Row
30 Second Deadlift Hold @ 315/205 lbs
8 Strict Handstand Push-Ups or 18-24 Wall Balls or 8-10 Chest to Bar Pull-Ups-Athlete Choice
30 Second Handstand Hold
10 Toes to Bar
30 Second Dead Hang
3-4 Muscle-Ups
Rest 3 Minutes between sets
II. Opens Training 2016
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.
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