"Vagabond Schedule for Weekend"(2.26.2015)

*Vagabond Schedule for this Weekend of February 21st + February 22nd*

1. Saturday, February 28th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.1 Open Workout

2. Sunday, March 1st, 2015: 8:00 am Vagabond Circuit Training

3. Sunday, March 1st, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, March 1st, 2015: Make-Up Schedule for 15.1 Open Workout

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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 coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Air Squats
Rest 10 Seconds
20 Seconds of Burpees Hard Pace
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
4 Sets of the following @ Increasing intensity of 80%-85%-90%-95% of:
20 Calories on Airdyne or 14 Calories Assault
15 Burpees
20 DB Push Press @ moderate weight
People can scale up to Barbell Push Press @ 75/45 lbs
Rest 4-5 minutes between sets
B. Fitness Phase
CrossFit Tester/Community Builder + Core
For Time of the following @ Hard Pace:
40 Calorie Row
30 Wall Balls
30 Calorie Row
30 Burpees
20 Calorie Row
20 Wall Balls
15 Calorie Row
20 Burpees
10 Calorie Row
10 Wall Balls
5 Calorie Row
10 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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