*Vagabond Schedule for the Weekend of June 20th + June 21st*

1. Saturday, June 20th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 20th, 2015:  7:15 am + 10:00 am Competition Phase Class

3. Sunday, June 21st, 2015: 8:00 am Vagabond Circuit Training Week 5

4. Sunday, June 21st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 21st, 2015: 9:00 am Vagabond Gymnastics Class

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following:
25 Calories on Airdyne/15 Calories on Assault or Run 400 Meters
10 Wall Balls or Goblet Squats
10 Burpees
Team Members will switch off after each round
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following:
25 Calories on Airdyne/15 Calories on Assault or Run 400 Meters
10 Burpees
10 Squat Cleans @ 115/75 lbs, 95/65 lbs
Team Members will switch off after each round
C. Competition Phase
OTMEM Gymnastics(Strict or Kipping Progressions) + CrossFit Testers
A. On the Minute, Every Minute x 16 Minutes of the following:
Odd Minute: 1 Rope Climb + 25 Double Unders
Even Minute: 2-3 Muscle-Ups or 8-10 Chest to Bar Pull-Ups
+
Rest 5 Minutes
+
B. AMRAP 4 Minutes of the following:
500 Meter Run
AMRAP Power Snatches @ 115/75 lbs
+
Rest 5 Minutes
+
C. AMRAP 4 Minutes of the following:
500 Meter Run
AMRAP Thrusters @ 95/65 lbs
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