*Vagabond Schedule for the Weekend of June 6th + June 7th*

1. Saturday, June 6th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 6th, 2015: 10:00 am Competition Phase Class

3. Sunday, June 7th, 2015: 8:00 am Vagabond Circuit Training Week 3

4. Sunday, June 7th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 7th, 2015: 9:00 am Vagabond Gymnastics Class

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
AMRAP 25 Minutes of the following:
Run 100 Meters
5 Burpees
10 DB Push Press
15 Air Squats
Partner 1 does 1 round, then Partner 2 does next round, switching off every round
B. Fitness Phase
Partner Workout/Community Builder
AMRAP 25 Minutes of the following:
Run 100 Meters
5 Pull-Ups or 5 Burpees
10 Box Jumps
15 Air Squats or Front Squats @ 75/45 lbs
Partner 1 does 1 round, then Partner 2 does next round, switching off every round
C. Competition Phase
OTMEM Gymnastics Work(Strict or Kipping Progressions) + CrossFit Testers
A. Every Minute on the Minute x 12 Minutes of the following:
Odd: 5-7 Strict Handstand Push-Ups or Negative Deficit Handstand Push-Ups x 3 reps or 6-8 Strict Ring Dips-Athlete Choice
Even: 40 Double Unders
+
B. 5 sets of 10 unbroken chest to bar pull-ups, rest 1 minute between sets.
+
C. 3 Rounds for time of the following:
“Burpee Christine”
Run 400 Meters
12 Deadlifts @ 225 lbs/145 lbs
21 Lateral Burpees
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