“Saturday 10.6.2018 + Schedule for the Weekend”

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

REGULAR CLASS SCHEDULE ON MONDAY, OCTOBER 8TH, COLUMBUS DAY

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Schedule for the Weekend:
1. Saturday, October 6th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, October 6th, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, October 6th, 2018: 10:00 am Competition Phase Class
4. Sunday, October 7th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, October 7th, 2018: 10:00 am VBC Sweat Class
For Time of the following:
Run 400 Meters
21 KBS
21 Goblet Squats
Row 400 Meters
15 KBS
15 Goblet Squats
Run 400 Meters
9 KBS
9 Goblet Squats
Row 400 Meters
6. Sunday, October 7th, 2018: 8:30 am Circuit Training Class Week 5
7. Sunday, October 7th, 2018: 9:00 am Vagabond Gymnastics Class-All Levels

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

II. Phases Strength and Conditioning:
A. Lifestyle + Fitness Phase
Vagabond Community Day
Teams of Two Complete the following of:
Start with Partner: 1 Mile Run or 2000 Meter Row-Switch off every 400 Meter Run or 500 Meter Row
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then to the following of:
10 Rounds of the following:
15 Burpees or American KBS
12 Wall Balls or Goblet Squats
9 Box Jumps Step-Down
Switch off every round, so each person must complete 5 rounds.

B. Competition Phase
CrossFit Conditioning/Community
A. Cal Row Warm-Up of the following:
50/40 Calorie Row
rest 1 minute
40/30 Calorie Row
rest 1 minute
30/20 Calorie Row
rest 1 minute
20/10 Calorie Row
x 1 set
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B. 5 Rounds for time of the following:
50 Double Unders
400 Meter Run
15 Toes to Bar
Rest 2 minutes between sets
Total time is score

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