"Vagabond Weekend Schedule + Vagabond Annual Summer Party"(7.12.2014)

*Schedule for Weekend at Vagabond*

1. Saturday, July 12th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, July 12th: 10:00 am Competition Phase Class

3. Sunday, July 13th: 8:00 am Vagabond Circuit Training Class

4. Sunday, July 13th: 9:00 am Vagabond Gymnastics Class

5. Sunday, July 13th: 9:00 am to 11:00 am Open Gym Format

*Vagabond Second Annual Summer Party at the Flynn’s Family Farm*

Saturday, July 12th @ 4:00 pm Start time

(Click Here for Directions and Information)

You’re invited to the Annual Family Summer Vagabond BBQ hosted by Jess and Sean Flynn and located at their gorgeous farm at 492 Bay Road. There will be lots of grilling, yard games, pool fun and good times! Please join this event if you can make it and note anything you’re bringing (food, plates, booze, etc…). Kids are welcome until sundown!

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds of the following, complete as a team:
Run 200 Meters or Row 200 Meters
20 Box Jumps
15 Burpees
Run 200 Meters
20 Goblet Squats
One Partner works at a time, while the other Partner rests. You will switch off every movement. One Partner will run 200 meters, and then when they return, the other partner will perform 20 box jumps, and so on, until all 8 rounds are completed
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds of the following, complete as a team:
Run 200 Meters or Row 200 Meters
20 Box Jumps
15 Burpees
Run 200 Meters
20 Goblet Squats
One Partner works at a time, while the other Partner rests. You will switch off every movement. One Partner will run 200 meters, and then when they return, the other partner will perform 20 box jumps, and so on, until all 8 rounds are completed
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
Tester: Keep Track of Time-Courtesy of Milford
200 Wall Balls @ 20/14 lbs
50 Power Cleans @ 135/95
2000 Meter Row
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