" Vagabond Yoga Class @ 7:35 pm +Vagabond Schedule for Weekend"(3.4.2015)

*Vagabond Yoga Class on Wednesday, March 4th, 2015 @ 7:35 pm*

*Vagabond Schedule for this Weekend of March 7th + March 8th*

1. Saturday, March 7th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.2 Open Workout

2. Sunday, March 8th, 2015: 8:00 am Vagabond Circuit Training

3. Sunday, March 8th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, March 8th, 2015: Make-Up Schedule for 15.2 Open Workout

5. Sunday, March 8th, 2015: 9:00 am Vagabond Gymnastics Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Air Squats
Rest 10 Seconds
20 Seconds of Burpees Hard Pace
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense + Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A. Deadlift, 3 sets of 3 reps @ 80% of your max, rest 90 seconds between sets.
Look at 1 Rep Max Score from January 7th
B1. Elevated Ring Rows, 6-8 reps x 3 sets, rest 1 minute between sets.
People can scale down to regular ring rows, 6-8 reps
B2. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 1 minute between sets.
C1. DB Bench Press, 6-8 reps x 3 sets, rest 1:30 between sets.
Go up in weight from last week
C2. DB Box Step-Ups @ 11×1, 8-10/each leg x 3 sets, rest 1:30 between sets.
B. Fitness Phase
Upper Body Press Vertical + Single Leg/Upper Body Row + Aerobic High %
A1. Strict Shoulder Press, 3 reps, 1 rep, 3 reps, 1 rep, rest 90 seconds between sets.
Perform 3 reps and then rest 90 seconds between set
A2. Strict Ring Row Elevated, 6-8 reps x 4 sets, rest 90 seconds between sets.
B. Heavy DB Single Arm Bench Press @ 31×1, 10/each arm x 3 sets, rest 60 seconds between sets.
C. 10 Minute AMRAP of the following:
12 Cal Airdyne
8 Wall Balls
12 Sit-Ups
C. Competition Phase
Zone 1 Work or Maximum Aerobic Light Duration + Intensity Low
Airdyne 15 Minutes @ Zone 1
+
3 Sets for time of the following @ 80%:
60 Double Unders
20 Wall Balls
5 Muscle-Ups of any kind if you want to add in
+
Airdyne 15 Minutes @ Zone 1
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