"Vagabond Schedule for Weekend"(3.26.2015)

*Vagabond Schedule for this Weekend of March 28th + March 29th*

1. Saturday, March 28th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.5 Open Workout

2. Sunday, March 29th, 2015: 8:30 Vagabond Core Class

3. Sunday, March 29th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, March 29th, 2015: Make-Up Schedule for 15.5 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:
2 Sets of the following:
30 Seconds Front Lean Rest or Plank Hold
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Row or Airdyne
Rest 10 Seconds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + OTMEM + Maximum Aerobic Power Sessions
A. Deadlift, 6-8 reps x 3 sets, rest 1:30 between sets.
+
B. 11 Minute AMRAP of the following @ 80%:
Row 250 Meters
12 Kettlebell Swings Russian
6 Goble Squats
+
Rest/Walk x 4 Minutes
+
11 Minute AMRAP of the following @ 80%:
Row 250 Meters
12 Sit-Ups
6 Ring Rows
B. Fitness Phase
CrossFit Tester/Community Builder + Core
30-20-10 of the following:
Cal Airdyne
DB Power Snatch(alternating arms) 55/30 lbs, 50/25 lbs, 45/20 lbs
Box Jumps
+
Rest 6 Minutes
+
3 Sets of the following:
1 Minute Airdyne
1 Minute Plank Hold
1 Minute Airdyne
1 Minute Plank Hold
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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