"Vagabond Weekend Schedule"(7.18.2015)

*Vagabond Schedule for the Weekend of July 18th + July 19th*

1. Saturday, July 18th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, July 18th, 2015: 10:00 am Competition Phase Class

3. Sunday, July 19th, 2015: 8:00 am Vagabond Circuit Training Week 8

4. Sunday, July 19th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, July 19th, 2015: 10:00 am Vagabond Powerlifting Class

Nikki Circuit

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
1 Way Shoulder Stretch x 90 seconds each side
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Plank Holds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Run 800 Meters
50 Burpees
Complete as a team, a total of 800 meters + total of 50 burpees, you must finish 800 meter run first, and then the burpees
+
Once you finish first workout, you move onto second workout
+
150 Wall Balls as a team, break up as you see fit as a team
+
Once you finish second workout, you move onto third workout
+
Run 800 Meters
50 Burpees
Complete as a team, a total of 800 meters + total of 50 burpees, you must finish 800 meter run first, and then the burpees
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
Run 800 Meters
50 Burpees
Complete as a team, a total of 800 meters + total of 50 burpees, you must finish 800 meter run first, and then the burpees
+
Once you finish first workout, you move onto second workout
+
150 Wall Balls as a team, break up as you see fit as a team
+
Once you finish second workout, you move onto third workout
+
Run 800 Meters
50 Burpees
Complete as a team, a total of 800 meters + total of 50 burpees, you must finish 800 meter run first, and then the burpees
C. Competition Phase
Gymnastics Protocol + CrossFit Testers
A. Every Minute on the Minute x 10 Minutes of the following:
2-3 Muscle-Ups, technique warm-up
+
B. 6-7 Rounds for time of the following:
12 Burpees Target
200 Meter Run
8 Deadlifts @ 225/135 lbs
200 Meter Run
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