"Vagabond Weekend Schedule"(11.13.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 15th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 15th, 2014: 10:00 am Competition Phase Class

3. Sunday, November 16th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 16th, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 16th, 2014: 9:00 am Vagabond Powerlifting Class

6. Sunday, November 16th, 2014: 11:15 am Vagabond Youth Development Class


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of dynamic work
Coach Option
3-5 Minutes of the following:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
5 Burpees
5 Kettlebell Swings
10 cal airdyne
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester
For Time of the following:
45 Calorie Airdyne—Assault Bike-36 Calories
21 Burpees
45 Calorie Airdyne
15 Burpees
45 Calorie Airdyne
9 Burpees
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
4 Sets of the following @ 80% effort:
20 Calories on Rower
15 Burpees
12 Hang Power Cleans @ 115/75 lbs
10 Kettlebell Swings
Rest 3 minutes between sets
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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