“Vagabond Schedule for the Weekend”(11.28.2015)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Vagabond Schedule for the Weekend of November 28th + November 29th*

1. Saturday, November 28th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 28th, 2015: 10:00 am Competition Phase Class

3. Sunday, November 29th, 2015: 10:00 am Vagabond Powerlifting Class

4.  Sunday, November 29th, 2015: 9:00 am to 11:00 am Vagabond Open Gym

Rings

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

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Row 2500 Meters, switch every 300-400 meters, you choose as a team
Or
Airdyne 200/175 Calories, switch every 20-25 Calories, you choose as a team
Or
Assault Bike 150/125 Calories, switch every 15-17 Calories, you choose as a team
+
Move Onto Next Phase of Workout:
4 Rounds as a team of the following:
20 Kettlebell Swings
15 Burpees
Complete 2 Rounds Each
+
Row 1500 Meters, switch every 200-300 meters, you choose as a team
Or
Airdyne 100 Calories/75 Calories, switch every 15-20 calories, you choose as a team
Or
Assault Bike 80 Calories/60 Calories, switch every 10-12 calories, you choose as a team

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Row 2500 Meters, switch every 300-400 meters, you choose as a team
Or
Airdyne 200/175 Calories, switch every 20-25 Calories, you choose as a team
Or
Assault Bike 150/125 Calories, switc every 15-17 Calories, you choose as a team
+
Move Onto Next Phase of Workout:
4 Rounds as a team of the following:
20 Kettlebell Swings
15 Burpees
Complete 2 Rounds Each
+
Row 1500 Meters, switch every 200-300 meters, you choose as a team
Or
Airdyne 100 Calories/75 Calories, switch every 15-20 calories, you choose as a team
Or
Assault Bike 80 Calories/60 Calories, switch every 10-12 calories, you choose as a team

C. Competition Phase
Team Workouts or Individual Workout-Community Builder
“ECC Qualifier Workout 3”
For Time:
50 Overhead Squats @ 135/95 lbs
50 Chest to Bar Pull-Ups
50 Box Jumps @ 24/20 inches
+
Rest 15 Minutes
+
3 Rounds of the following @ Recovery Pace:
25/20 Cal Row
100 Double Unders
25 Burpees

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