"Vagabond Schedule for Weekend"(5.16.2015)

Vagabond Schedule for Saturday, May 16th + Sunday, May 17th*

1. Saturday, May 16th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, May 16th, 2015: 10:00 am Competition Phase Class

3. Sunday, May 17th, 2015: 9:00 am to 11:00 am Open Gym Format

4. Sunday, May 17th, 2015: 9:00 am Vagabond Gymnastics Class

5. Sunday, May 17th, 2015: 8:00 am Vagabond Circuit Training Class

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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
+
3-4 minutes of the following:
Row 20 Seconds
5 Goblet Squats
5 Plank Walk-Outs
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
6 Sets of the following:
You will have 4 minutes on the clock for each set:
20 Sit-Ups
20 Burpees
AMRAP DB Thrusters with remaining time-Can you break these up anyway you want.
Rest 90 seconds between sets
Partner 1 will do 20 sit ups, Partner 2 will do 20 sit ups, then they will break up the 20 burpees as a group, and with remaining time will complete as many db thrusters as possible
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
6 Sets of the following:
You will have 3 minutes and 30 seconds on the clock for each set:
20 Sit-Ups
20 Burpees
AMRAP Thrusters @ 95/65 lbs, 75/45 lbs
Rest 90 seconds between sets
Partner 1 will do 20 sit ups, Partner 2 will do 20 sit ups, then they will break up the 20 burpees as a group, and with remaining time will complete as many db thrusters or regular thrusters as possible
C. Competition Phase
I. Regionals Training 2015
Regionals Weekend
Event 4 + Event 5
II. Opens Training 2016
Regionals Training Workout or Opens 2016 Training
A. Snatch of the following:
1.1.1 x 2 sets @ 75%
1.1 x 2 sets @ 80%
1 x 1 set @ 85%
1.1 x 2 sets @ 80%
1.1.1 x 2 sets @ 75%
+
B. For Time of the following:
Row 500 Meters
20 Power Snatches @ 115/75 lbs
Row 500 Meters
15 Power Snatches @ 125/85 lbs
Row 500 Meters
10 Power Snatches @ 135/95 lbs
Row 500 Meters
5 Power Snatches @ 155/110 lbs
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