*Vagabond Schedule for Weekend*

1. Saturday, December 20th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, December 20th, 2014: 10:00 am Competition Phase Class Meeting

3. Sunday, December 21st, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, December 21st, 2014: 9:00 am Vagabond Gymnastics Class

5. Sunday, December 21st, 2014: 10:00 am Vagabond Weightlifting Club

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
row 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
For Time of the following:
Row 1000 Meters
30 DB Thrusters or Push Press
15 Sit-Ups
20 DB Thrusters or Push Press
25 Sit-Ups
10 DB Thrusters or Push Press
35 Sit-Ups
Row 1000 Meters
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
6 Sets of the following @ high effort:
12 Wall Balls Unbroken
6 Push-Ups
12 Box Jumps
Rest/Walk x 30 seconds between sets
+
no rest in between sets
+
6 Sets of the following @ high effort:
12 Push Press @ 75/45 lbs
Row 150 Meters
Rest/Walk x 30 seconds between sets
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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