"Vagabond Spring Special Coming to an End March 30th"(3.19.2015)

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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
+
3-5 Minutes of the following:
Airdyne 20 Seconds
Face Pulls x 10 reps
Burpees x 5 reps
II. Cool Down After Workout:
2 Sets of the following:
15 Wall Angels
60 Seconds 1 Way Shoulder Stretch/each arm
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
18 Minutes of the following @ 80%:
15 Cal Row
10 Burpees
5 Box Jumps Step Down
+
Rest 4 Minutes
+
10 Sets of the following:
20 Seconds of Plank Holds—Wider Feet and Arms
Rest 20 Seconds
20 Seconds Deadbug Variation Alternating Arms and Legs
Rest 20 Seconds
B. Fitness Phase
CrossFit Tester/Community Builder + Core
3 Sets of the following @ High Effort:
40 Calorie Airdyne or 30 Calorie Assault
20 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
10 Box Jumps
Rest 4-5 Minutes between sets
+
Rest 5 Minutes
+
10 Sets of the following:
30 Second Airdyne @ 90%
Rest 10 Seconds
30 Second Hollow Holds
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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