“Saturday 1.6.2018 + Schedule for the Weekend”

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

Schedule for the Weekend + Holiday:
1. Saturday, January 6th, 2018: 9:00 am Partner Workout Holiday Special
2. Saturday, January 6th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, January 6th, 2018: 10:00 am Competition Phase
4. Sunday, January 7th, 2018: 9:00 am-11:00 am Open Gym
5. Sunday, January 7th, 2018: 10:00 am Vagabond Sweat Class
6. Sunday, January 8th, 2018: 9:00 am Vagabond Gymnastics Class

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1. Vagabond Next Beginners Class on January 8th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.

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2. Vagabond Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

Kathleen Gorman

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 14 Minutes of the following:
20/15 Cal Row or 20/14 Cal Assault Bike
20 Box Jumps or Step-Ups
20 Ball Slams or DB Snatches
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Rest 2 Minutes
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AMRAP 14 Minutes of the following:
20/15 Cal Row or 20/14 Cal Assault Bike
20 Wall Balls or Goblet Squats or In-Place Lunges
20 Ball Slams or DB Snatches

B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
AMRAP 14 Minutes of the following:
20/15 Cal Row or 20/14 Cal Assault Bike
20 Box Jumps or Step-Ups
20 Ball Slams or Burpees or Push Press @ DB or Barbell
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Rest 2 Minutes
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AMRAP 14 Minutes of the following:
20/15 Cal Row or 20/14 Cal Assault Bike
20 Wall Balls or Goblet Squats or In-Place Lunges
20 Ball Slams or Burpees or Push Press @ DB or Barbell

C. Competition Phase
Crossfit Opens Tester-MAP Sets
A. Crossfit Opens Tester of the following:
AMRAP 18 Minutes of the following:
150 Double Unders
60 Wall Balls @ 20/14 lbs
100 Double Unders
30 Toes to Bar
50 Double Unders
15 Box Jump Overs
Keep going until the 18 minutes is complete.

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Cool Down Purposes:
10 Sets of the following @ light effort of:
30 Second Assault Bike
Rest 30 Seconds
30 Second Ball Slams
Rest 30 Seconds
30 Second Air Squats
Rest 30 Seconds

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