“Wednesday 6.14.2017”

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!

July 10th Beginners

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Turkish Get-Ups, 3 reps/each side x 3 sets, rest as needed between sets.
This can be taught as a skill session, then break group out, and have them perform 3 sets on each side. People can treat this like a skill session or can work with weight and challenge oneself with weight. Turkish Get-Ups are great for stability of the core, and also shoulder stability as well with an object overhead.
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B. Conditioning of the following:
AMRAP 22 Minutes of the following:
Run 400 Meters or Assault Bike 20 Calories(Airdyne 25 Calories)
15 Box Step-Ups or Box Jumps
12 Toes to Bar(Scale to Knees to Elbows, Knee Raises, or 20 Second Plank Hold)
9 Goblet Squats or Wall Balls

B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Turkish Get-Ups, 3 reps/each side x 3 sets, rest as needed between sets.
This can be taught as a skill session, then break group out, and have them perform 3 sets on each side. People can treat this like a skill session or can work with weight and challenge oneself with weight. Turkish Get-Ups are great for stability of the core, and also shoulder stability as well with an object overhead.
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B. Conditioning of the following:
AMRAP 22 Minutes of the following:
Run 400 Meters or Assault Bike 20 Calories(Airdyne 25 Calories)
15 Box Step-Ups or Box Jumps
12 Toes to Bar(Scale to Knees to Elbows, Knee Raises, or 20 Second Plank Hold)
9 Goblet Squats or Wall Balls

C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditining
A. Split Jerk Cluster, 75%, 1.1.1 x 4 sets, rest 1-2 minutes between sets.
B. Clean of the following:
60% x.1.1
70% x 1.1
75% x 1
80% x 1
85% x 1
C. Clean Deadlift, 4 reps x 4 sets @ 105% of best snatch, rest 1-2 minutes between sets.
D1. Banded Pull-Aparts, 20 reps x 3 sets, rest 1 minute between sets.
D2. Banded Tricep Push-Downs, 20 reps x 3 sets, rest 1 minute between sets.
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E. Teams of Two complete the following:
AMRAP 25 Minutes of the following:
50 Double Unders
12 Hang Power Snatches @ 95/65 lbs
200 Meter Run
Switch off every round with your partner, so P1 does round 1, P2 does round 2, and so on, until the 25 minutes is complete.

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