"Vagabond Schedule for Weekend + Honoring 9/11 Victims"(9.11.2014)

*Schedule for Weekend at Vagabond*

1. Saturday, September 13th, 2014: 9 am to 11 am-Pat Padgett Fundraiser Workout

*Donations are strongly encouraged during this event*

2. Sunday, September 14th, 2014:  8:00 am Vagabond Circuit Training Class- Make Up from Session Two

3. Sunday, September 14th, 2014: 9:00 am Vagabond Gymnastics Class

4. Sunday, September 14th, 2014: 9:00 am to 11:00 am Open Gym

*September 11th Honor Tribute at Vagabond*

During the Classes on Thursday, September 11th at Vagabond, we will be honoring the fallen Americans who lost their lives that day, by having silence in every class for 20 seconds. The 20 seconds tributes the 9/11 date, which is added to be 20 seconds. Everyone bring their emotions and put in some work for those who lost their lives over ten years ago.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement:
+
3-5 minutes of the following:
run 100 meters
5 face pulls
row 100 meter
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
10 Minutes of the following @ moderate effort/pace:
Airdyne 15 Calories or Assault Bike 10 Calories
Step Down Box Jumps 10 reps
Burpees 5 reps
+
Rest 5 Minutes
+
10 Minutes of the following @ moderate effort/pace:
Run 100 Meters
10 Sit-Ups
Run 100 Meters
10 Sit-Ups
+
Rest 5 Minutes
+
5 Minutes of the following @ moderate effort/pace:
Airdyne moderate pace @ 80%– At the three minute marker, look at calorie, and you should be under by at least 20 calories compared to your 3 minute tester from August 28th
B. Fitness Phase
Maximum Aerobic Power Sessions
10 Minutes of the following @ moderate effort/pace:
Run 200 Meters
8 Hang Power Snatches @ 95/65 lbs
5 Pull-Ups
+
Rest 5 Minutes
+
10 Minutes of the following @ moderate effort/pace:
Run 200 Meters
8 Box Jumps Step Down
5 Toes to Bar or Knees to Elbows
+
Rest 5 Minutes
+
5 Minutes of the following @ moderate effort/pace:
Row moderate pace @ 80%
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.
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