“Saturday 5.11.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, May 11th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Sunday, May 12th, 2019: 9:00 am Vagabond 4th Annual Mother’s Day Workout for Breast Cancer Awareness!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
8-10 Minutes of the following:
Coach Option Warm-Up

+

II. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

2 Sets of the following:

16 Minutes on the Clock:

16 Russian KBS or 16 Hang Power Snatch @ 95/65, 75/45 lbs

16 Burpees

16 Box Jumps Steps-Down

16 Wall Balls or Goblet Squats

200 Meter Run as a team(250 Meter Row as a team)-Perform as one unit

Rest 2 minutes between sets

Break up into half, so each member will do 8 reps of each movement.

+

B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following:

5 Sets of the following:

15/10 Cal Assault Bike

200 Meter Run

+

B. Strength + Accessory Work of the following:

A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.

Build in weight each set, will do this for next 3 weeks.

B. Push Press, 60% x 3 reps, 65% x 3 reps, 70% x 3 reps x 3 sets.

+

C. Gymnastics Training of:

EMOTM X 12 Minutes of the following:

Minute 1: 30 Feet Handstand Walk

Minute 2: 10 Toes to Bar Unbroken + 25 Double Unders

+

D. Conditioning of the following:

3 Rounds for time of the following:

15 Burpee Box Jumps

20 DB Snatch Alternate @ 50/35 lbs

15 Wall Balls

20 American KBS @ 70/53 lbs

Post Comments to Group Page.

Leave a Reply