"Vagabond Schedule for the Weekend"(6.25.2015)

*Vagabond Schedule for the Weekend of June 27th + June 28th*

1. Saturday, June 27th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 27th, 2015: 10:00 am Competition Phase Class

3. Sunday, June 28th, 2015: 8:00 am Vagabond Circuit Training Week 6

4. Sunday, June 28th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 28th, 2015: 9:00 am Vagabond Weightlifting Class

KLG_7536

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Quad Stretch x 90 seconds/each side
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Static Upper Body Pull/Static Upper Body Push+ Long Aerobic Duration
A1. Static Chin Over Bar Hold Clusters, 10 seconds, rest, 10 seconds, rest 10 seconds x 3 sets, rest 1 minute.
People can scale to At Top Ring Row Hold x 20 seconds x 3 sets
A2. Ring Support Holds or Bar Support Holds x 20 seconds x 3 sets, rest 1 minute.
People can scale to Front Lean Rest for Holds
A3. Plank Holds x 90 seconds total accumulation x 3 sets, rest 1 minute between sets.
+
B. For time of the following:
Row 400 Meters
15 Kettlebell Swings
15 Box Jumps
Row 300 Meters
15 Kettlebell Swings
15 Box Jumps
Row 400 Meters
15 Kettlebell Swings
15 Box Jumps
Row 300 Meters
B. Fitness Phase
Snatch Intense/Core + Long Aerobic Duration-Tester Week
A1. Snatch Deadlift @ 23×2, 3 reps x 5 sets, rest 45 seconds between sets.
A2. Glute Bridges Unweighted, 12 reps @ 3 second hold @ top x 5 sets, rest 45 seconds between sets.

B. 10 Rounds for time of the following:
8 Wall Balls
6 Kettlebell Swings @ 70/44 lbs, 53/35 lbs
4 Burpees
C. Competition Phase
Rest Day/Open Gym
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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