*Vagabond Weekend Schedule for Classes*

1. Saturday, May 17th: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, May 17th: 10:00 am Free Mobility In-Service by Sarah Anestam, pt.

3. Saturday, May 17th: 11:00 am Competition Phase Class

4. Sunday, May 18th: 9:00 am to 11:00 am Open Gym

5. Sunday, May 18th: 9:00 am Vagabond Gymnastics Class

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 indian push ups
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Dynamic/Upper Body Pull + Running/Rowing MAP Based
A. 2 Sets of the following:
AMRAP 8 Minutes of the following:
Run 100 Meters
8 DB Push Press
Airdyne 15 Calories
Rest 4 Minutes between sets
+
B1. Side Bridges, 18 seconds/each side x 3 sets, rest 30 seconds.
B2. DB Upright Row @ 40×1, 10-12 reps x 3 sets, rest 30 seconds.
B. Fitness Phase
Squat Intense + Upper Body Pull/Upper Body Push/Upper Body Push + Posterior Chain/LP2
A. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 2-3 minutes between sets.
B1. DB Bent-Over Row @ 30×1, 4-6 reps heavy x 3 sets, rest 1 minute.
B2. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
B3. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C1. Russian Kettlebell Swings Heavy, 15 reps x 3 sets, rest 15 seconds.
C2. Airdyne @ 100%, 35 seconds x 3 sets, rest 2 minutes between sets.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Push Press, 5.4.3.5.4.3, rest 2-3 minutes between sets.
B. Weighted Pronated Pull-Ups @ 30×1, 3-4 reps x 4 sets, rest 1-2 minutes between sets
C. Weighted Ring Dips @ 20×1, 3-4 reps x 4 sets, rest 2-3 minutes between sets.
D1. Pendalay Barbell Bent Over Row @ 31×1, 6-8 reps x 3 sets, rest 45 seconds.
D2. DB Seated Press @ 30×1, 6-8 reps heavy x 3 sets, rest 45 seconds.
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