"Weekend Schedule @ Vagabond"(9.5.2015)

*Vagabond Schedule for the Weekend of September 5th + September 6th*

1. Saturday, September 5th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 5th, 2015: 10:00 am Competition Phase Class

3. Sunday, September 6th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 6th, 2015: 10:00 am Vagabond Weightlifting Class

5. Monday, September 7th, 2015: 9:00 am Only Class

6. Monday, September 7th, 2015: 10:00 am to 1:00 pm Open Gym

Heath Circuit

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
21 Kettlebell Swings
15 Goblet Squats or Wall Balls
9 Burpees
Each partner switches off every round
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
8 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
21 Hang Power Snatches @ 75/45 lbs
15 Wall Balls @ 20/14, people scale up to 25 or 30, or 16 or 18
9 Lateral Burpees
Each partner switches off every round
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
B. Clean and Jerk, 75% x 1 rep x 2 sets, 80% x 1 rep, 85% x 1 x 2 sets, 90% x 1 rep.
+
C. Complete the following for time:
0:00-10:00 minute of:
15-12-9 of:
Hang Power Clean @ 135/95 lbs
Burpees
+
10:00-20:00 minute of:
12-9-6 of:
Power Cleans @ 155/105 lbs
Lateral Burpees
+
20:00-30:00 minute of:
9-6-3 of:
Squat Cleans @ 185/125 lbs
Burpee Pull-Ups
Post Comments to Group Page.