“Tuesday 6.13.2017”

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

*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Circuit Training Class Starts on Sunday, June 25th, 2017 @ 8:00 am:
We will be starting our Spring Circuit Training Class on Sunday, March 5th, which meets every Sunday at 8 am for a 6 week span. The cost of the class is only $80 for Vagabond Members for the 6 weeks, and allows you to get a great workout in on Sunday at 8 am. It also allows you to try something different, compared to Group Classes and Speciality Classes. Limited this class to 15 people. Please see Kevin to reserve spot today.
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3. Vagabond Annual Summer Party on Saturday, August 5th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

Community Mother's Day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Assistance Pushing/Core + Mid-Range Conditioning
A. Push Press, build to 1 rep max, 10 minute time limit.
Last time we tested Push Press 1RM was on October 18th
B1. DB Seated Press on Ground, 6-8 reps @ 20×1 x 3 sets, rest 45 seconds between sets.
B2. Banded Push-Downs or Rope Tricep Push-Downs, 10-12 reps x 3 sets, rest 45 seconds between sets.
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C. 5 Rounds of the following:
60 Seconds Row
rest 30 seconds
45 Seconds Ball Slams
rest 15 seconds
30 Seconds Jump Rope
Rest 60 seconds

*Score is total Row Cals*

B. Fitness Phase
Upper Body Press Max % + Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 7-9 reps x 3 sets, rest 1 minute between sets.
Use about 60-65% of your best 1RM(Last week was 8-10 reps, go up in weight slightly)
B1. DB Floor Press, 8-10 reps @ 30×0 x 3 sets, rest 45 seconds between sets.
B2. Banded Pull-Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
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C. 5 Rounds of the following:
60 Seconds Assault/Airdyne/Ski Erg
rest 30 seconds
45 Seconds Jump Rope-Single Under or Double Under
rest 15 seconds
30 Seconds Alternating DB Snatches @ 50/35, 45/30, 40/25 lbs

*Score is total assault cals*

C. Competition Phase
Long Aerobic Conditioning
A. 5 Sets of the following @ 80% Aerobic Effort(Think About 80% of Max Heart Rate)
1:00 Minute of 20 Meter Shuttle Run
1:00 Minute of Burpees
1:00 Minute of Assault/Airdyne
1:00 Minute of Rest
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Rest 5 Minutes
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B. 5 Sets of the following @ 80% Aerobic Effort(Think About 80% of Max Heart Rate)
1:00 Minute of Wall Balls
1:00 Minute AMRAP of: 8 Toes to Bar + 8 Burpees
1:00 Minute of Assault/Airdyne
1:00 Minute of Rest

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