"Vagabond Schedule for Weekend"(12.11.2014)

*Vagabond Schedule for Weekend*

1. Saturday, December 12th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 12th, 2014: 10:45 am Competition Phase Class Meeting

3. Sunday, December 13th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 13th, 2014: 10:00 am Vagabond Powerlifting Class

5. Sunday, December 13th, 2014: 11:15 am Vagabond Youth Development Class Week 8 of Training

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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 Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
A. 20 Minute AMRAP of the following:
25 Calories Airdyne/18 Calorie Assault
10 Box Jumps
10 Ring Rows
30 Second Plank Hold
+
B. Hollow Holds, 30 seconds, rest 15 seconds, 30 seconds x 4 sets, rest as needed between sets.
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
10 Minutes of the following:
10 Kettlebell Swings
10 Box Jumps
Row 200 Meters
+
Rest 5 Minutes
+
10 Minutes of the following:
Row 200 Meters
15 Double Unders or 30 Single Unders
10 Barbell Push Press @ 75/45 lbs
+
Rest 5 Minutes
+
5 Minutes of the following:
Row 150 Meters
5 Burpees
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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