“Saturday 10.7.2017 + Schedule for the Weekend”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend:
1. Saturday, October 7th, 2017: 9:00 am Lifestyle Phase + Fitness Phase Partner Workout
2. Saturday, October 7th, 2017: 10:00 am to 11:30 am Open Gym
3. Saturday, October 7th, 2017: 10:00 am Competition Phase Class
4. Sunday, October 8th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, October 8th, 2017: 10:00 am Sweat Session
6. Sunday, October 8th, 2017: 8:00 am Vagabond Circuit Training Week 5
7. Sunday, October 8th, 2017: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
8. Monday, October 9th, 2017: Columbus Day Schedule, 530 am open gym, 6 am, 715 am, 9 am, 12 pm

Pat P Memorial 2017

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the Following of:
Start w/ Partner: 1 Mile Run or 1800 Meter Row(Must Run or Row at Same Time)(Sub 120 Cal Assault Bike)
+
10 Rounds of the following:
15 Burpees
12 Wall Balls
9 Box Jumps or Step-Ups
100 Meter Run or 100 Meter Row
Switch off every Round, so each person must complete 5 rounds

B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the Following of:
Start w/ Partner: 1 Mile Run or 1800 Meter Row(Must Run or Row at Same Time)(Sub 120 Cal Assault Bike)
+
10 Rounds of the following:
15 Burpees
12 Wall Balls
9 Box Jumps or Step-Ups
100 Meter Run or 100 Meter Row
Switch off every Round, so each person must complete 5 rounds

C. Competition Phase
MAP Training
MAP Multi Work Mix Modal-Moderate Pace, Keep Sustainable, Always Moving, Should not be hard or grinding
8 Minute AMRAP of the following:
10/8 Cal Assault Bike
8 Russian KBS
20 Double Unders
4 Burpees to Reach
+
Rest 4 Minutes
+
8 Minute AMRAP of the following;
Run 100 Meters
8 Wall Balls
Run 100 Meters
8 Overhead Squats @ 75/45 lbs
+
Rest 4 Minutes
+
8 Minute AMRAP of the following:
10/8 Cal Assault Bike
8 Russian KBS
20 Double Unders
4 Burpees to Reach
+
Rest 4 Minutes
+
8 Minute AMRAP of the following:
Run 100 Meters
8 Wall Balls
Run 100 Meters

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