“Saturday 4.7.2018 + Schedule for the Weekend + Vagabond Night Out”

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

Schedule for the Weekend:
1. Saturday, April 7th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, April 7th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, April 7th, 2018: 10:00 am Competition Phase Class
4. Saturday, April 7th, 2018: 8:00 pm Vagabond Post Opens Night Out @ Stoneforge in Easton
5. Sunday, April 8th, 2018: 9:00 am to 11:00 am Open Gym
6. Sunday, April 8th, 2018: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
7. Sunday, April 8th, 2018: 10:00 am Sweat Class

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following: Coach Option Workout
+
3-5 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Burpees

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 30 Minutes of the following:
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 Burpees
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 Wall Balls
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 DB Hang Power Cleans or Barbell Hang Power Cleans @ 115/75, 95/65 lbs

B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 30 Minutes of the following:
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 Burpees
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 Wall Balls
Run 200 Meters or 15 Cal Row or 15 Cal AB
30 DB Hang Power Cleans or Barbell Hang Power Cleans @ 115/75, 95/65 lbs

C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Gymnastics Movement Effort of the Day:
Every Minute on the Minute x 10 Minutes of the following:
Minute 1: 12-15 Toes to Bar
Minute 2: 15/10 Cal Assault Bike
+
B. Gymnastics Movement Effort of the Day:
AMRAP 150 Feet of Handstand Walking
+
C. Conditioning Effort of the Day Sport CrossFit:
“Running Grace”
10 Clean and Jerks @ 135/ 95 lbs
Run 400 Meters
10 Clean and Jerks @ 135/95 lbs
Run 400 Meters
10 Clean and Jerks 135/95 lbs
Run 400 Meters
Last time tested was: Friday, April 7th, 2017

Post Comments to Group Page.

Leave a Reply