"Vagabond Weekend Schedule"(10.3.2015)

*Vagabond Schedule for the Weekend of October 3rd + October 4th*

1. Saturday, October 3rd, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 3rd, 2015: 10:00 am Competition Phase Class

3. Sunday, October 4th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 4th, 2015: 8:00 am Vagabond Fall Circuit Session Week 3

5. Sunday, October 4th, 2015: 9:00 am Vagabond Gymnastics Class

Kate Jaspon

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Trigger Point/Myofascia Release Foam Roll of:
Lower Back
Glutes
Hamstrings
Calf
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of indian push ups
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
400 Meter Run or 400 Meter Row
10 DB Push Press
10 Burpees
Partner 1 will complete one full round, and then Partner 2 will complete one full round, and complete this until the 30 minutes is complete.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following:
400 Meter Run or 400 Meter Row
10 Hang Power Cleans
10 Lateral Burpees
Partner 1 will complete one full round, and then Partner 2 will complete one full round, and complete this until the 30 minutes is complete.
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
Teams of Two Complete the following:
AMRAP 28-30 Minutes of the following:
250 Double Unders
60 Toes to Bar
35 Lateral Burpees
15 Power Snatch @ 135/95 lbs
10 Thrusters @ 135/95 lbs
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