“Saturday 6.1.2019 + Schedule for the Weekend”

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

Schedule for the Weekend:
1. Saturday, June 1st, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm


2. Sunday, June 2nd, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

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3. Sunday, June 2nd, 2019: 8:30 am Vagabond Week Summer Circuit Training

Coach Jay Working Thru His Push-Ups During Memorial Day Murph

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

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II. Phases Strength + Conditioning:
A. Lifestyle Phase + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

1600 Meter Run or 1800 Meter Row

100 Burpees

200 Meter DB or KB Farmer’s Carry

100 Wall Balls or Goblet Squats

1600 Meter Run or 1800 Meter Row

100 Russian KBS or Hang Power Cleans @ 115/75, 95/65 lbs

200 Meter DB or KB Farmer’s Carry

50 Step-Down Box Jumps

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B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following: Building each week for 4 weeks.

Week 2 of Sled Walks

600 Meter Sled Walk @ 60 lbs on sled for men/35 lbs on sled for women

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B. Strength + Accessory Work of the following:

A. Overhead Squat, 10 sets of 2 reps, rest as needed between sets.

Week 4 of Overhead Squats Deload Week

B. Push Press Clusters, 75%, 1.1.1 x 5 sets, rest as needed between sets.

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C. Conditioning of the following:

AMRAP 22 Minutes of the following:

Run 200 Meters

15 Power Snatch @ 75/45 lbs

Run 200 Meters

15 Bar Facing Burpees

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D. Cool Down of the following:

600 Meter Sled Walk @60 lbs on sled for men/35 lbs on sled for women

Make sure you drive with the heel to toe, aggressive arm action and drive, drive drive, move arms in cross lateral motion with legs.

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