"Vagabond Sponsors Race + Vagabond Schedule for Weekend"(4.25.2015)

*Vagabond Schedule for the Weekend of April 25th*

1. Saturday, April 25th. 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 25th, 2015: 9:00 am Start Time for Homelessness Race Sponsored by Vagabond

3. Saturday, April 25th, 2015: 3:00 pm Competition Phase

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JOIN TEAM VAGABOND FOR THIS AWESOME RACE! We’ll have a huge Vagabond area where we’ll be once again sponsoring the finish line food- pray for sunshine and register now! 

https://racewire.com/register.php?id=4632

Friends and family are all welcome to join Team Vagabond! We had the biggest team there by a landslide- let’s do it again this year!

The Outrunning Homelessness Race and Fun Walk is an annual 5K race and 2.6 mile walk held in April at DCR’s Borderland State Park sponsored by Crescent Credit Union. The Race was founded in 2011 by co-director and Suffolk University undergraduate student Dennis Harkins, and the Oliver Ames School on Wheels Club. Free t-shirt to those who register by 4/1/15. Parking is limited, please plan on carpooling.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
25 Minutes on the Clock:
125 Calories on Rower or 150 Calories on Airdyne or 110 Calories on Assault
Alternating whenever they see fit to switch-then they move onto the AMRAP
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With Remaining Time AMRAP of:
*Switch off every round*
Run 100 Meters
10 Wall Balls or Goblet Squats
5 Push Press-DB or Barbell @ 75/45 lbs
B. Fitness Phase
Community Builder/Partner Workout
Teams of Two Complete the following:
25 Minutes on the Clock:
125 Calories on Rower or 150 Calories on Airdyne or 110 Calories on Assault
Alternating whenever they see fit to switch-then they move onto the AMRAP
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With Remaining Time AMRAP of:
*Switch off every round*
Run 100 Meters
10 Wall Balls or Goblet Squats
5 Push Press-DB or Barbell @ 75/45 lbs
C. Competition Phase
I. Regionals Training 2015
Bend Intense + Team Workout
A. Barski Snatch Complex, 3 Position Snatch, work to a heavy set-Squat or Power, 15 minute limit.
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0:00-10:00 complete the following:
17-15-11 of the following:
Power Cleans @ 135 lbs/95 lbs
Lateral Burpees
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10:00-20:00 complete the following:
20 Muscle-Ups
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20:00-30:00 complete the following:
“Isabel”
30 Snatches for Time @ 135/95 lbs
II. Opens Training 2016
Regionals Training Workout or Opens 2016 Training
A. Below Knee Power Snatch, 2 reps x 5 sets, building up from each set.
B. Strict Pull-Ups, complete 30 reps in total, rest as needed between break in between sets.
C. Strict Ring Dips, complete 30 reps in total, rest as needed between break in between sets.
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Complete the following for time of:
10-8-6-4-2 of:
Toes to Bar
Power Cleans @ 165/115 lbs
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right into
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10-8-6-4-2 of:
Lateral Burpees
Squat Cleans @ 135/95 lbs
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right into
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3 Rounds of:
Run 400 Meters
Row 400 Meters
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