"Vagabond Schedule for Weekend"(1.29.2015)

*Vagabond Schedule for this Weekend of January 31st + February 1st*

1. Saturday, January 31st, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, January 31st, 2015: 10:00 am Competition Phase Class

3. Sunday, February 1st, 2015: 8:00 am Vagabond Circuit Training

4. Sunday, February 1st, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, February 1st, 2015: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Coach Option:
+
4 Sets of Circuit/Tabata:
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Burpees or Airdyne
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
3 Rounds of the following:
Row 250 Meters
15 Goblet Squats or 15 Wall Balls
+
Rest 5 Minutes
+
3 Rounds of the following:
10 Box Jumps
15 Russian Kettlebell Swings
+
Rest 5 Minutes
+
3 Rounds of the following:
Row 250 Meters
15 Goblet Squats or 15 Wall Balls
B. Fitness Phase
CrossFit Tester/Community Builder + Core
A. 3 Sets of the following @ Moderate Aerobic Effort @ 80%:
Airdyne 15 Calories or Assault 10 Calories
10 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
30 Sit-Ups
Airdyne 15 Calories or Assault 10 Calories
15 Box Jumps
10 Hang Power Cleans @ 95/65 lbs, 75/45 lbs
Airdyne 15 Calories or Assault 8 Calories
Rest 4 Minutes between sets
+
B. Plank Holds, Accumulate 5 Minutes of Total Holds
C. Competition Phase
45 Minutes on the Clock:
3 Minute Airdyne @ 85%
Rest 1 Minute
30 Second Double Unders
Rest 1 Minute
3 Minute Row @ 85%
Rest 30 Seconds
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